Sunday April 30 2017

 -Warm Up-

 

2 rounds

 

10 boot straps

10 Thoracic rotations

Walking hip flexor stretch

Duck Walk

 

 

-Strength- 

 

Weighed sit-ups

(double KBs , feet anchored on DB)

8-8-8-8

 

Single Arm DB rows

4-4-4-4 (each arm)

 

Hollow Rocks

10-10-10-10

 

 

-WOD-

 

2 RFT : 10 minute cap

 

20 cal assault bike

20 hang power cleans

20 sh to oh

 

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]