Sunday November 11 2018

-Warm up-

2 rounds

5 sumo inchworms + push up

20 sec bent knee hollow body holds

5 reverse grip strict toes to bar

10 reverse grip shoulder openers

5 banded pull a-parts


Take a few warm up sets … get heavy on the bench

Incline bench


Super set reverse grip DB front raises



In teams of 3

Rotate full rounds

Each athlete will complete 6 rounds


20/12 cals or 15 burpees 

15 DB bent over overs 50/35

15 sit-ups with feet anchored on DB

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]