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

-Strength-

4 sets

30m single arm farmers carry

(GET HEAVY)

Superset with

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

Rest 2 minutes between sets

-WoD-

For time : 20 minute cap

50-40-30-20-10

Cals

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]