Friday December 14 2018

 -Warm Up-

2 rounds

10- Banded pull a-parts

5- Hanging lat activators

10 – shoulder openers

10 – Banded rows

:15 hollow body

:15 arch body


Part A)

Strict Pull-ups


*goal is to eventually get off the bands or work your way down to a smaller band or add weight to your last 2 sets

Part B)

EMOTM 2 x 10:00 min

3-5 modified muscle ups

*stick to a number that you can complete successfully and

*each week we will add reps

If athletes can do strict muscle ups or Banded muscle ups those will be fine

Part C)

3 sets of 10 reps

DB Lateral raises

Standing DB shoulder press

Banded last pull downs

(pvc attaches to rig with band tension)


AmRaP 10

Odd minutes max cals row

Even minutes max Russian Kb swings 70/53

EMOTM 5 burpees

Start with 5 burpees in minute 0:00

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]