Wednesday August 15, 2018

 -Warm Up-

5 min bike/row/ski

1 min banded hip distraction

10 banded face pulls

5 power rows each side


3 rounds for quality:

20m spiderman crawl

20 second side plank (each side)

20m crab walk

20 second table top hold

20m samsun walking lunge

20 seond pigeon stretch (each side)


6-8 min

Rope climb practice


Amrap 5

15/10 cals bike

2 rope climbs

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]