Sunday January 14 2018

-Warm Up-

 

2 rounds

 

10/8 cals ski erg or rower

5 single arm torso rows

20 plate hops

5 Xipeng swings each side

5 push ups

 

 

-Strength-

 

3 sets

 

 

10 DB front raise

10 DB side raise

10 DB reverse flies

 

Rest 2-3 minutes between sets

 

-WOD-

 

AmRaP 12

 

30 double unders 

15 ring dips 

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]