Thursday December 13 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


Work up to a heavy 2 rep Front Squat with a 2 second pause in the bottom


For time : 10 minute cap


Hang squat cleans


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
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