Wednesday November 7 2018

 -Warm Up-

2 rounds

10 kossack squats

8 eccentric ankle dorsiflexion

5 lateral step ups

8 single arm russian swings

20 sec table top

-Strength-

Front Squat*

5-5-5-5-5

*super set with 

Single leg deadlifts (10 on each leg)

  • elevate back foot on 12-18 inch plates
  • Front shin should be vertical during the entire rep

-WOD-

EMOTM 10

12 Russian Kettle bell swings 70/53

12 air squats

(Complete both in the same minute)

Comp athletes can shoot for 14/14 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]