Tuesday May 1 2018

-Warm Up-

2 rds

10 m crab walk

5 push ups downward dog

20 sec bottom of the dip hold

5 dumbell rows

10 eccentric ankle dorsiflexion

3 wall walks

-Strength-

EMOM 10

in 30 secs perform a Max set of:

Min 1: Hollow Push Ups

Min 2: Pike Headstand Push ups

After Party

5 sets superset:

30 Sec Weighted Hollow Hold

Bar is Extended overhead

3 x 3 Position Iron Cross Pull Down

-WOD-

10 minute cap – 2 heats

15-12-9-6-3

Box jump overs

5-4-3-2-1

Ring muscle ups Or x2 pull-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]