Tuesday July 10 2018

 -Warm Up-

2 rounds

1 min bike

5 sumo inch worm+push up

20 sec bottom of the dip hold

5 single arm presses each side

20 sec bent knee hollow body

-Skill Work-

5 rounds – Not For Time

10 hollow/arch ring swings

10 shoulder taps

10 Tempo V-Ups 

-WOD-

3 Rounds

3:00 Assault bike

1:00 Hand Stand walk/bear crawl

1:00  ring dips

1:00  DB high pulls (switch at :30)

1:00 rest

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]