Wednesday November 1 2017

 -Warm Up-

 

4 minute bike/Row/ski

 

2 rounds

 

:15 supinated Hang

10 thoracic Squat openers

8 pallof lunges (4 each side )

6 eccentric ankle dorsiflexion

30 singles

 

-Strength-

 

3-4 sets

 

12 dips (weighted)

8 supinated bent over rows

20-30 banded tricep extensions

:15 side plank hold (each side)

 

-WoD-

 

AmRaP 5

 

50 doubles

10 burpees

 

Rest 3

 

AmRaP 5

 

50 doubles

10 burpees

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]