Saturday January 27 2018

 -Warm Up-

2 rounds

10 Samson walking lunges

10 kossack squats

5 lateral step ups

5 plate squats pause 3 sec at the bottom

5 eccentric ankle dorsiflexion each side

-Strength-

Tempo back squat

4 down – 1 in the bottom – 2 Up

3-3-3-3-3

-WOD-

AmRaP 20

With a partner

Run 400

Or

Row 500

5 burpees

10 front squats 95/65

25 Russian swings 53/35

1 athlete runs / 1 athlete AmRaPs the triplet

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]