Monday December 10 2018

 -Warm Up-

1 rounds

45 second Hollow hold 

45 second Arch hold 

10 Hollow rocks 

10 Arch rocks

5 Shoulder openers 

5 Banded pulls 

5 Hanging lat activation

-Strength-

Gymnastics strength WK 1 Day 1

 

part a. 

EMOTM 6 even/odd

6 Hollow cast pulls

6 Hollow pull downs

Part b. 

3 rounds  

1- Static open/close + 3 beat swings + 2 pull-ups

Part c.

 

EMOTM 12 – even/odd

2 modified muscle ups

1 modified ice cream maker

-WOD-

3 RFT

10 back squats

10 bar muscle 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]