Thursday October 18 2018

 -Warm Up-

2 rounds

5 FP – 1 each side

1 minute adductor smash (eAch side)

5 adductor rocks each side

5 inchworm walkouts + push ups

100m sprint (row)


5 x 500m row

*rest as needed to maximize intensity!

*each round is for time

-Post WOD core work-

3-4 sets

1 minute plate transfer drill

5/5 half kneeling pallof press

Accumulate :30 seconds L-Sit

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]