Monday October 8 2018

 -Warm Up-

2 rounds

10 walking Samson lunges

8 eccentric ankle dorsiflexion

5 weighted kossack squats

30 single unders

5 goblet squats with 2 sec pause

-Strength-

Back Squat

Complete a few warm up sets, and then:

75% x 5

85% x 3

95% x Max reps

-WOD-

For time : 12 minute cap

150 double unders

60 wall balls 20/14

30 c2b pull-ups

150 double unders

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]