Thursday February 8 2018

-Warm Up-

2 rds

100m row

15 Upper extremity Nerve Flossing

10 samson lunges

12 Prone Scapular retractions

5 sumo inch worms with the push up


Single arm DB bench Press

3-3-3-3-3-3 ( each arm )

Superset with

Torso Rows

6-6-6-6-6-6 (each side)


6 x 500m Row

Rest 3 minutes between sets

*each is for time – all out effort

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]