Friday January 6 2018

 

-Warm Up-

 

3 rounds

 

10 shoulder openers

10 cat/cows

10 leg swings each side

5 kb suitcase deadlifts each side

 

-Strength-

 

3 sets

 

10 Turkish sit ups – each side

 

10 1 arm Russian swings – each side

 

1 min farmers hold- each side

 

 

-WOD-

 

Partner WOD

 

For Time : with a partner 

 

1500m Row

60 burpees

60 KBs swings

1000m Row

40 burpees

40 KBs

500m

20 burpees

20 KBs

 

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]