Wednesday August 23 2017

 

-Warm Up-

 

Dynamic Warm Up

 

Then

 

With a empty barbell

 

2x

 

5 back lunges each leg

7 good mornings + back Squat

5  back squats with a pause

 

 

-Strength- 

 

Back Squat

 

Start by working to a heavy single  (75-85%)

 

Go back down to 50-60% of your back Squat

 

Then 1 set

 

20 reps unbroken

 

NO GEAR

⁃belts

⁃Lifters

⁃Knee sleeves

 

 

-WOD-

 

AmRaP 7

 

Burpees

 

*both hands must touch a target 6 inches above your max reach

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]