Friday October 12 2018

 -Warm Up-

2 rounds

1 min bike

20 sec handstand hold

10 sumo stance good morning(empty barbell)

8 eccentric ankle dorsiflexion

5 lateral step ups

-Strength-

Every 4 minutes x 4 sets

25/18 cals bike

+

5 deadlifts

% of your 1 rep max

Set 1 : 40%

Set 2 : 50%

Set 3 : 60 %

Set 4 : 60 %

Stick to the percentages this is a recovery week – the cardio should be the hard part, work for those cals

-WOD-

14 minute cap

4 RFT

12 wall balls 20/14

12 box jumps 24/20

12 HsPu

12 Deadlifts 155/105

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]