Sunday October 7 2018

 -Warm Up-

2 rounds

1 min bike/ ski

FP 1 -5 each side

5 single arm rows each side

10 bottom half burpees

5 sumo inchworms +push up

-WOD-

EMOTM 28

Minute 1 : 12/9 cals bike

Minute 2 : 5-7 burpees

Minute 3 : 12/9 cals ski

Minute 4 : 5 bent over rows (building)

Post WOD 

3-4 sets (depending on time)

6-10 reps  DB bench press

*building in weight

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]