Wednesday September 13 2017

-Warm Up-

 

3 rounds

 

250m Row

12 V-Ups

5 inchworm push-ups

10 super mans

 

-Skill-

 

10×1 strict muscle up

*5 second slow eccentric

 

Superset with :40 weighted plank hold

 

Then

 

5 sets

 

3-5 seated alt rope pull-ups

:12 top of ring push-up with turn out

 

 

-WOD- 

 

30 seconds max reps

4 rounds 

Minute 1 :  hspu

Minute 2 :  cals assault

Minute 3 : pull-ups

Minute 4 :  box jumps (no rebound)

 

Score is max reps

 

 

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]