Friday June 8 2018

 -Warm Up-

2-3 rounds

5 sumo inch worm+push up

10 median nerve floss

20 sec supinated hang

5 single arm ring rows

10 kossack squats

-Strength-

Bench press

7-7-7-7-7

Then

4 rounds (not for time)

10 DB Curls

Rest 1 minute

15 DB hammer curls

*Rest as needed between rounds

-WOD-

For time : 10 minute cap

21-15-9

X3 Doubles /X5 Singles

Abmat sit-ups

Pistols

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]