Monday November 19 2018

 -Warm Up-

2 rounds

10 reverse lunge with oh reach

8 eccentric ankle dorsiflexion

10 weighted kossack squats

8 bootstraps

10 sumo stance good mornings

-Strength-

WK 4 – 20 Rep back Squat

Add 5-10# total from last week

Warm up and complete 1 set of 20 reps

-WOD-

3 rounds

1 minute stations

Hang cleans 135/95

Box jumps

Push press 95/65

Push-ups

Rest

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]