Wednesday March 21 2018

 -Warm Up-

2 rounds

10 shoulder openers

6 oh eccentric wrist extension

6 btn presses

6 single arm dumbell push press

6 push ups

10 walking Samson lunges

-Strength-

1 push jerk + 2 splits

*3 second pause in the dip – every rep

-WOD-

3 RFT

10 Front rack lunges

10 shoulder to over head

10 ring dips

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]