Friday August 31 2018

 -Warm Up-

1 round

10 Samson walking lunges

8 squat +plate press out

10 lateral leg swings

8 eccentric ankle dorsiflexion

1 min accumulation in the bottom of the back squat at 30% of 1 rm

-Strength-

Back Squat

3-3-3-3-3-3-3-3

Increasing weight

-WOD-

AmRaP 20

10 Floor Press 

20 Heavy Russian Swings

400m run

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]