Wednesday August 29 2018

Warm up 

10 min for quality

1 min bike

5 dumbell single leg RDLs

10 adductor rock stretch (5 each leg )

5 kb high pulls

Strength 

Rear Foot Elevated DeadLifts

  8-8-8-8 

(each side) 

superset with 

Only 3 sets 

60m single arm farmers carry (KBs only)

Rest 30 seconds between sides

WOD 

  Every 4 minutes x 4 rounds

12/9 cals bike 

10 SDHP 95/65 

12/9 cals bike

10 ring rows

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]