Friday August 10, 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 back squat with 30% of their front squat weight

8 sciatic nerve floss

-Strength-

Back Squat

8 @ 65%

8 @ 70 %

6 @ 80%

6 @ 85 %

rest 2 minutes between sets

-WOD-

10 minute cap

1-10 Burpee Box Overs

10-1 Hang Snatch

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]