Wednesday May 23 2018

 -Warm Up-

2 rounds

8 eccentric ankle dorsiflexion

10 plate hops

20 sec bottom of a dip hold

5 lateral step ups each leg

10 banded good mornings

8 sciatic nerve floss each leg

-Strength-

6-6-6-6

Tempo Ring Dips

3 down

3 at the bottom

3 at the top

Then

4 x 1:00 Max Double unders

Rest :90 seconds

-WOD-

18 minute cap

4 RFT

200m Double KB farmers carry 

12 Burpee Box Jump overs

12 T2B

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]