Wednesday October 24 2018

 -Warm Up-

2 rounds

20 top of the dip hold

8 goblet squats

5 rocking adductor stretches

5 Russian kb swings each

3 hip to rings with transition (laying on the ground)


4 sets of 30 meters farmers carry each side

Accumulate 30 sec l-sit (parallelette  or boxes after you complete on set of carry’s on each side


18 minute cap

With a partner : 4 RFT

30 GHD sit-ups (med ball sit-ups)

20 DBL KB front Squats 53/35

10 Ring Muscle Ups (x2 Pull-ups)

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]