Wednesday December 21 2016

 

 

WARM UP

 

15 minutes for Quality:

 

8 1 Arm High Pulls each arm

10 Light Kettlebell Romanian Deadlifts with 5 second negative (think goodmorning)

20 Lateral Band Step Overs

30 second Supinated Hang

 

-Strength-

 

Deadlift

10-3-10-3

 

-WOD-

 

For time: 

10-1 knees to elbow

1-10 deadlift 

 

 

 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]