Friday December 21 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)

12 minutes

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 sets

Part B)

EMOTM  x 10:00 min

Even minutes – 3-5 modified muscle ups

*stick to a number that you can complete successfully each week add a rep


Odd minutes – :15 second ring support 

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)


For Time: 

12 minute cap

500m row for time

Immediately into


Ring dips


Immediately into

500m Row for time

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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