Friday December 7 2018

 -Warm Up-

2 rounds
10 Samson lunges

8 sciatic nerve floss

6 lateral step ups

10 banded pull aparts

3 wall walks

-Strength-

4 sets

10 Front rack lunges (5 each leg)

Super set with

8 Single leg RDLs (8 each leg)

-WOD-

EMOTM 25

Minute 1: 12 DB Hang Clean and Jerk 6/6 (50/35)

Minute 2: 10 strict pull-ups

Minute 3: 12 box jumps 24/20

Minute 4: 10m Hand stand walk

Minute 5: Rest

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
lumbercitycross[email protected]