Monday October 2 2017

-Warm Up-

 

3 rounds

 

10 boot straps

5 Cossack squats (each side)

10 shoulder openers

:15 table top

5 jump and land in full squat

 

 

-Strength-

 

 

10 rep back squat

 

2 sets to establish max weight

 

 

-WOD-

 

 

AmRaP 10

 

3 Burpee box jump overs

3 deadlifts

6 Burpee box jump overs

6 deadlifts

9 Burpee box jump overs

9 deadlifts

12 Burpee box jump overs

12 deadlifts

Etc…

 

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]