Wednesday October 31 2018

 -Warm Up-

200 meter run

Then 2 rounds

8 Samson lunges

8 banded face pulls

8 sciatic nerve floss

20 sec supinated hang

8 sumo inchworm +push up


3 minutes to accumulate max time: L-Sit


3 rounds

8 – Sumo stance good mornings

8 – barbell roll outs

40m single arm overhead carry


AmRaP 20

With a partner

200m run

100 push-ups

200m run

100 sit-ups

200m run

100 air squats

*athletes will have a pumpkin or medball with them at all times.. if it touches the ground there will be a 5 Burpee penalty for each athlete

*if it rains then perform 200 double unders – med ball rule is still in play

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]