Monday December 26 2016

 -Warm Up-

 

10 boot straps

10 Lunge w/rotation

10m Duck Walk

20 Groiners

10m side Shuffle each way

10 Air Squats

 

Then for quality

 

3 rounds:

5 Weighted Kossacks each

8 Lateral Box Step Ups each

5 Push press add weight

 

-Strength- 

 

Back Squats

 

10-10-10-10

 

@50-55% of 1RM

 

-WOD- 

 

Open Wod 13.2

 

AmRaP 10

 

5 shoulder to overhead

10 deadlifts

15 box jumps

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]