Tuesday March 20 2018

 -Warm Up-

2 rounds

5 lateral step ups

15 plate hops

10 eccentric lowers

5 bottom half burpees

20 sec supinated hang

5 ring rows

-Strength-

5 sets

8 bicep curls

5-10 second false grip bar hang

8 false grip ring rows(feet on box)

  • control the eccentric¬†

-WOD-

For time : 

Burpee Box Overs

18-15-12-9

Sand Bag Cleans (over the shoulder)

6-5-4-3

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]