Saturday December 24 2016

 

-Warm Up-

 

10m Walking Lunge w/twist

20 Groiners

10 Kossacks

10m Reverse Samson Lunges

10 Tuck Jumps

 

Then for Quality :

3 rounds:

 

10 Bulgarian Split Squats each leg

:30-1:00 Squat Hold

3 Max Broad Jumps

 

 

-Strength-

 

Good mornings

 

8×4 @ up to 40% of deadlift

 

Front rack step ups

 

8×4 up to 40% of front squat

 

 

-WoD-

 

Teams of 3-4

 

AmRaP 25

 

60 cals

100 sumo deadlift high pull

60 cals

100 pull-ups

60 cals

100 thrusters

 

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]