Friday December 28 2018

 -Warm Up-

2 rounds

Row 250

10 shoulder openers

:20 table top stretch

10 hollow cast pulls

-Strength-

Skill

These movements should be super set

3 sets

10 banded open close

5 ring swings

Then :

Pick 1 of 2 options

Option 1

5×5 weighted dips

Then

2 sets max dips no weight

*rest 2 minutes between sets

(complete after all weighted dips are done)

Option 2

5×5 banded dips

(Put DB on top of boxes (NOT RING DIPS)

Then

2 sets max parrallette dips

-WOD-

AmRaP 12

9 deadlifts 155/105

6 burpee box jumps overs

3 strict pull ups

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]