Monday October 23 2017

-Warm Up-

 

2 minute banded pigeon stretch

 

3 rounds

 

10 quadruped thoracic openers

20 step overs

5 Lateral step ups

5 squat to press

 

 

-Strength-

 

Pause  Front Squat @ 77% of 1 RM

 *No Belts 

3-3-3-3-3

 

-WOD-

 

30 thrusters

3 rope climbs

20 thrusters

2 rope climbs

10 thrusters

1 rope climb

 

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]