Friday April 6 2018

 -Warm Up-

2 rds

100m ski

15 Upper extremity Nerve Flossing

10 samson lunges

12 Shoulder openers

5 sumo inch worms with the push up

-Strength-

Every 2 minutes for 8 minutes

3 sotts press out of the front rack position

Then every 2 minutes for 20 minutes

10 sets to establish a 2 rep Jerk 

*off the rack

-WOD-

In a team of 2

  • alternating complete rounds

AmRaP 15 minutes

9 Burpee box jump over

9 Hang power Clean

9 ring dips

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]