Wednesday December 5 2018

 -Warm Up-

2 rounds

1 minute bike/row

6 single arm Russian swings

8 sciatic nerve flosses

10 functional progression 1

5 suitcase deadlifts each side


4 sets

30m single arm farmers carry


Superset with

30 second front rack static hold with 75% of your 1 RM front squat

Rest 2 minutes between sets


For time : 20 minute cap



AbMat Sit-ups

*athletes can choose bike or row

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]