Sunday May 28 2017

 

-Warm Up-

 

2 rounds

 

200m run

Duck Walk Down

Inchworm Back

10 Cossack squats

10 bottom half burpees

 

-Strength-

 

4 rounds for quality

 

6 KB high pulls w/ 3 second negative

6 single arm waiters lunges w/ KB

8 strict T2B or straight leg raises

12 single leg KB deadlifts

 

Building in weight but not for max load for quality 

 

 

-WOD-

 

EMOTM 12

 

Minute 1 : 40 double unders 

Minute 2 : Max Slam ball over shoulder

 

 

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]