Saturday October 27 2018

Warm up

2 rounds

10 shoulder openers

20 sec handstand hold

8 should taps with 2 sec pause at the top

5 single arm kb front squats each side

5 pull ups

-Strength/Skill-

HandStand practice

  • Pike hold/walk around box
  • kicking up to the wall
  • HandStand holds
  • Assisted handstand walking (pvc)
  • HandStand walking

-WOD-

Partners -1 athlete works at a time

AmRaP 12

Hang power Clean

HSPU

3,3 6,6 9,9 … and so on

Rest 5 minutes

AmRaP 12

Over head squat

Pull-ups

3,3 6,6 9,9 … and so on

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]