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

-Strength-

Part A)

Strict Pull-ups

5-5-5-5-5

*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)

-WOD-

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]