Sunday February 4 2018

 -Warm Up-

3 rounds

8 cals bike/ row/ ski

20 bent knee hollow body

5 torso rows each side

20 sec supinated hang

8 eccentric dorsiflexion each side

20 plate hops

-Strength-

4 sets

6 land mine rows (each side)

12 ring rows (tempo)

12 DB hammer curls

-WOD-

16 minutes

2 rounds

Minute 1 : max cals assault bike

Minute 2 : REST

Minute 3 : max  double unders

Minute 4 : REST

Minute 5 : max cals ski erg

Minute 6 : REST

Minute 7 : max cals rower

Minute 8 : 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
[email protected]