Tuesday February 20 2018

 -Warm Up-

3 rounds

10 upper extremity nerve floss

5 strict push ups

10 ring rows

5 high pulls each side

10 plate hops

5 eccentric ankle dorsiflexion

-Strength-

*perfrom as a complex laying on the floor

4  sets

DB skull crusher

8-8-8-8

Tate press

8-8-8-8

DB floor Press

8-8-8-8

-WOD-

12 minute cap

Buy-in – 100 doubles

4 RFT

15 Box jumps (no rebound)

12 DB snatches 60/40 (new standard)

9 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]