Wednesday December 12 2018

 -Warm Up-

2 rounds

Wrist flexibility stretch 

GHD bridge hold x10 seconds

Laying handstand hold x10 seconds

Inchworm to hollow hold x10 seconds

Frog stand balance x10 seconds

Wall facing hand stand hold x10 seconds


Perform 6 sets

Partner handstand hold x10 seconds

Shoulder taps x10 reps

Core Complex

3 sets 10 reps of each

Strict knees to elbow


Hollow Rocks


Every 2 minutes x 10 sets

40 double unders

2  deadlifts (climbing)

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]