Tuesday March 27 2018

 -Warm Up-

3 rds or 12 min

10 walking Samson lunges

5 single arm ring rows

10 eccentric dorsiflexion each

5 single arm thrusters

20 sec supinated hang

-Strength-

Gymnastics strength work

7×1 pull-ups negative (5-7 second)

7×1 ring dip negative (5-7 second)

7x :20 second hollow hold

-WOD-

AmRaP 12

15 wall balls

12 Box jumps

9 GHD sit-ups

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]