Thursday April 12 2018

-Strength-

20 min for quality

10 1 arm kneeling Landmine press Left 

10 1 arm kneeling Landmine press Right 

10 1 arm Torso Row Left Arm 

10 1 arm Torso Row Right Arm 

5 kettle bell windmill left 

5 kettle bell windmill right 

30 Second supinated grip hang

-WOD-

AmRaP 16

With a partner alt rounds

6 burpees

4 hang power cleans

After each athlete completes 3 rounds the weight goes up by (10# on each side / total of 20)

Post Wod Cool Down

3 rounds

1 min bike/row/ski

20 sec table top

10 sciatic nerve floss each side

5 dead bugs each side or 30 sec bent knee hollow body hold

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]