Tuesday April 10 2018

 -Warm Up-

2 rounds 

 

10 shoulder openers

6 beat swings

20 sec supinated hang

10 upper extremity nerve floss

5 single arm ring row each side

-Strength-

EMOM 10:

1 Strict Ring Mu

1 Kipping Ring Muscle up

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Modified option 1

(2 reps)

Box Muscle Up

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Modified Option 2

Ring row complex 

Then

5 sets superset: STRENGTH ACCESSORY

8 Bicep Curls 

5-10 Sec False Grip Bar Hang

8 Ring Rows (feet on a Box)

Try to Control the Eccentric until you fail

-WOD-

16 minute cap

4 RFT

400m run

12 push Press

12 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]