Wednesday March 14 2018

 -Warm up-

2 rounds

5 lateral step ups each side

3 strict / kipping hspu

8 eccentric ankle dorsiflexion

5 kneeling jumps/broad jumps

5 muscle cleans

8 Oh eccentric wrist extensions

-Strength-

Clean pull + Hang Clean + Clean(floor)

(1+1+1)x 3

Then

1 push jerk + 2 Behind the neck jerks

(1+2) x 3

-WOD-

“Diane”

21-15-9

Deadlift

Hand Stand Push-up

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]