Wednesday June 13 2018

 -Warm Up-

2 rounds

10 eccentric ankle dorsiflexion flexion

20 plate hops

5 lateral step ups

10 Samson walking lunges

5 single arm Russian swings each side

-Strength-

4×10 staggered stance good mornings (empty barbell)

3×8 Front Rack step ups (all 8 on 1 leg leave foot on box)

  • rest 1 minute between legs

-WOD-

3 Rounds

In a 4 minute Window

400m run

50 Double unders : 75 singles

Max Power Cleans 185/125

Rest 2 minutes between rounds

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]