Monday November 20 2017

 -Warm Up-

 

3 rounds

 

150m Row

10 shoulder openers

10 v-Ups

10 Over Head Squats

:20 second hand stand hold

 

-Strength-

 

Over Head Squat

* with a 3 second pause in the bottom

 

1-1-1-1-1-1-1

 

 

-WOD-

 

 

AmRaP 10

 

7 single arm DB OHS 50/35

7 t2B

 

Alt arms every round

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]