Tuesday December 18 2018

 -Warm Up-

2 rounds

8 kossack squats

40 doubles or 40 singles

6 single arm Russian swings

8 sciatic nerve flosses

6 lateral step ups

-Strength-

4-5 sets or 25 minutes which ever comes first

Single leg back rack lunges (5)

  • good controlled reps for quality, perform all 5 reps on 1 leg before switching

-WOD-

AmRaP 15

30 doubles

15 wall balls 20/14 – 10/9 foot

30 doubles

10 hang power snatches 95/65

Doubles or x2 singles

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]