Monday November 12 2018

 -Warm up-

2 rounds

 

10 groiners

8 eccentric ankle dorsiflexion

10 kossack squats

8 Cuban presses

5 beat swings

Then 1 min posterior hip distraction

-Strength-

20 Rep Back Squat WK 3

Add 5-10# from last week

Take a few sets to warm up then complete 1 set of 20 reps

-WOD-

“Three wise men”

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 inch

30 Wall Ball Shots (20/14 lbs)

Score is total reps

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]