Thursday May 10 2018

 -Warm Up-

3 sets

10 banded pull-aparts

10 banded W’s

10 shoulder openers

:05 bottom of dip hold

:05 top of pull-up hold (inverted row)

-Strength/Skill-

SKILL

4 sets

3 swing to kip pull-ups

3 ring muscle up hip Kip drill

3 kipping ring dips

Then

STRENGTH

  • Muscle ups (4 sets)
  • mods can do box assisted muscle ups (4 sets of 2)

      2-2-2 – max reps

  • Strict muscle up (use a band if needed)
  • mod to toe nail strict muscle ups

          1-1-1-1-1-1

-WOD-

4 RFT

200m run

12 hang power snatches

6 bar Muscle 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]