Friday October 26 2018

 -Warm Up-

2 rounds

1 min bike

8 sciatic nerve floss

10 sumo stance good mornings

5 Russian kb swings

8 cat cows

-Strength-

Deadlift

Moderate weight

All above 70%

5-5-5-5-5

-WOD-

Every 3 minutes for 6 rounds

Each round as fast as you can

16/12 cals assault bike

4 DB step overs 50/35

2 sand bag over the shoulder 150/100

Post WOD

3 sets

8 back extensions

6/6 single leg DB RDLs

10 banded hamstring curls

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]