*** all classes at JFK Pavilion*** bring a DB!
Warm up
Foot drills
Down and back under Pavilion
Walking hamstring
Walking hip flexor
Lunge and reach
Down and back under Pavilion
WOD
Every 10 minutes for 30 minutes
Run from Pavilion to and around track and back. Upon arriving back at Pavilion perform
50 one arm rows with free arm supported on thigh
50 split squats
50 DB pull throughs
Athletes will pick which one they do each round. Once you perform a rep of any movement on a given round you must stay with that movement. You cannot repeat a movement for any round.
The remaining time in a window is rest
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 