Wednesday April 12 2017

 -Warm Up-

 

2 rounds

 

With PVC

 

:10 hollow body hold

10 hollow rocks

:10arch body hold

10 arch body rocks

5 Hanging lat activation

 

-Strength-

 

Tempo Dips

2 at the top 4 on the way down 2 at the bottom/fast up

3-3-3-3

 

Tempo ring rows

Fast up/ 2 at the top/ 4 on the way down

10-10-10-10

 

Beat Swings 

5-5-5-5

 

-WOD- 

 

3 RFT 

 

40 doubles

30 Sit ups

20 seated DB strict press

10 deadlifts

 

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]