Wednesday April 5 2017

 -Warm Up-

 

3 rounds

 

:20 hollow plank hold

10 shoulder openers

:20 table top

 

-Strength- 

 

Handstand Complex

 

4 sets

 

:20 handstand hold

5 strict HsPu

:10 handstand hold

Max kipping HsPu

(stay 2-3 reps under max set)

 

Seated DB press

 

4×8

 

Reverse Inverted Cross(light weight)

 

4×10

 

Weighted Hollow rocks

 

4×15

 

-WOD-

 

In a 5 minute window :

 

Row a 1k with remaining time

 

max T2B

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]