Friday February 10 2017

 -Warm Up-


2 minutes lat smashing 

Softball/Lax ball

90 second over head distraction


Then 2 rounds


10 shoulder openers

5 walkouts

7 push-ups




5 sets


10 second False grip ring row hold

5 second negative


Super set with

10 single arm DB rows AHAP (each arm)





AmRaP 7


Ascending ladder by 3’s


Push press

Strict pull-ups/ring rows



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]