Monday March 26 2018

 -Warm Up-

2 rounds

1 min row

10 groiners

6 goblet squats with 2 second pause

10 sciatic nerve floss

6 good mornings (empty barbell)

10 shoulder openers

-Strength-

Back Squat

2-2-2-2-2-2

75-78 % across all sets

*2 second pause in the bottom

-WOD-

EMOTM 20

Min 1 – 15/12 Ski/Row  cals (alt each rnd)

Min 2 – 30 second handstand hold

Min 3 – 10 Air Squats + 30 Double Unders

Min 4 –  5 Power Cleans 

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]