Wednesday February 28 2018

 -Warm Up-

2 rounds

1 minute bike

5 walk outs

:20 hollow hold

10 Russian swings

5 scap retractions (hanging)

7 beat swings

-Strength-

Gymnastics Skill

EMOTM 16

Minute 1 – :30 strict pull-ups

Minute 2 – :30 hollow body hold

Can sub : banded pull-ups, or ring rows

-WOD-

AmRaP 8

Calorie/Sandbag ladder

2 cals … 1 Clean

4 cals… 2 cleans

6 cals… 3 cleans

8 cals… 4 cleans

 

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]