Wednesday September 12 2018

 -Warm Up-

  2 rounds

5 inchworm + push ups

20 sec supinated hang

10 sciatic nerve floss

8 banded face pulls

10 bottom half burpees

8 eccentric ankle dorsiflexion

-WOD-

4 rounds for max reps

1 min max close grip bench press 135/95

1 minute rest

1 minute max chin ups

1 minute rest

1 minute max burpees

Post WOD after party

3 rounds

5 yoga push-ups

5 thoracic rotations (each side)

5 shoulder openers

Then

Single arm KB high pull

6-6 (each side) x2 rest 1 minute between arms

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]