Friday September 14 2018

 -Warm Up-

2x

10 shoulder openers

5 single arm press each side

10 median nerve floss

5 inchworm + push up

10 Russian kb swings

-Strength-

Push Press

Take a few sets to warm up

Work sets:

5 @ 65%

5 @ 75%

Max reps at 85%

*In-between sets – 20 Russian twists with 35/20 DB (L+R = 1 rep)

-WOD-

10 minute cap

5 rounds for time

12/8 cals rower

10 box jumps

10 single arm DB sh to oh

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]