Saturday January 21 2017

 

-WARM UP- 

 

3 rounds for Quality:

 

10 Calories

12 1 Arm High Pulls each arm

10 Elbow to instep and rotate

10 Lemon Squeezes with pause at top and bottom

 

-Strength-

 

EMOTM 12

 

Min 1 :30 max push ups

Min 2 10 ring rows

Min 3 :30 second OH hold (L)

Min 4 :30 second OH hold (R)

 

-WOD-

 

22 min Partner AmRaP

 

100 cals

100 burpee 

100 back squats 

100 KBS 

 

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]