Friday November 3 2017

-Warm Up-

 

4 min bike/ski/Row

 

Then

 

2 rounds

 

10 banded good mornings

10 walking lunges

:15 hollow body

5 push-ups

 

 

 

-Strength-

 

 

Deadlift

 

3-3-3-3

 

*work up to a heavy triple

 

Then take 85% of the Triple and hit 5+ reps all singles , resetting every time

  • no more then 10 reps

 

 

 

-WOD-

 

 

AmRaP 10

 

10 KBS 

15 T2B

10 Wall balls

 

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]