Sunday December 23 2018

Warm up

 

2 rounds

 

1 min bike or ski

5 suitcase kb deadlifts each side

10 banded good mornings

5 sumo inchworm+ push up

10 Jefferson curls with a light weight (kb off a box)

-Strength-

3 sets

40m Single arm farmers carry

Super set with

10 sumo stance good mornings (light)

-WOD-

EMOTM 28

Minute 1 – 15/12 cals ski

Minute 2 – 5 bench press (climbing)

Minute 3 – 15/12 cals bike

Minute 4 –  15 Russian Kb swings 70/53

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]