Tuesday October 10 2017

 -Warm Up-

 

3 rounds

 

10 weighted Cossack squats

5 bootstraps

7 eccentric ankle dorsiflexion

5 Kb strict Press

 

 

-Strength- 

 

Strict press

 

3-3-3-3-3

 

Ideally 80-85% of 1RM 

 

Single arm KB high pulls

 

4 sets 8-12 each side

 

-WOD- 

 

AmRaP 9

 

30 pistol

20 cals row

10 push Press

 

 

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]