Wednesday December 19 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



Minute 1 : 10 second hand stand hold

Minute 2 : 12 shoulder taps

              (2 more than last week)

Rest 2-3 minutes then


2 strict modified HsPu

(Everyone does modified HsPu – these are Skill days to help build a stronger base

Each week add 1 rep (unless you fail)

Core Complex

3 sets 10 reps of each

Strict knees to elbow


Hollow Rocks


For time : 10 minute cAp

15 cleans and jerks

30/20 cals assault bike

15 Clean and jerks

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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