Saturday April 14 2018

 -Warm Up-

Foot drills

Then

2 rds

6 strict push ups

20 second handstand hold

10 thoracic squat +rotation

6 banded tricep extensions

10 plate hops

5 strict pull ups or ring rows

-Strength-

4 sets

6 bench press

8 single arm DB rows (each arm)

10 skull crushers (2 DBs)

-WOD-

AmRaP 20

With a partner

100 Doubles (each) 1 athlete at a time

100 C2B

100 power Snatch 

100 wall balls

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]