Monday August 6 2018

 -Warm Up-

2 rounds

1 min row

10 kossack squats

5 lateral step ups

5 dumbell/plate press outs with a squat

1 min at the bottom of a front squat with 30% of their front squat weight

5 ankle eccentric dorsiflexion

-Strength-

Front Squat

4 x 3 @ 80%

Rest about 2 minutes between sets

Then

4 x :30 max effort GHD sit ups or medball sit-ups

Rest about 2 minutes

-WoD-

For time : 

15 Clean and jerks 135/95

1500m Row

15 Clean and jerks 135/95

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]