Tuesday November 20 2018

 -Warm Up-

2 rounds

10 shoulder openers

3 Turkish sit-ups each

5 dumbell push press each side

3 strict pull ups

8 median nerve floss

-Strength-

Turkish getups

2-2-2-2-2-2-2 (each arm)

Slow and controlled is the name of the game

In between each set 20 Russian twist – add weight DB,plate, or KB (L+R = 1 rep)

-WOD-

20min. EMOM:

Odd: 3 Jerks (off the ground)

Even: Pulling Skill (See below)

Pulling skill can be either:

1.) 3-5 Muscle Ups

2.) 5-10 Strict Pull-Ups

3.) 5 Weighted Pull-Ups

4.) 10-15 Kipping Pull-Ups

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]