Monday January 2 2017

 

-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 Kb press (each side)

 

 

-Strength-

 

Back Squat

 

8-8-8-8-8

60-65%

 

-WOD-

 

AmRaP 10

 

10 hspu

20 cals

30 pistols 

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]