Sunday September 16 2018

Warm up

2 rounds

200 m run

10 walking Samson lunges

20 sec supinated hang

10 sciatic nerve floss

5 eccentric ankle dorsiflexion

10 kossack squats

WOD

“Sunday Funday”

45 minutes

5 rounds

5 minute LIGHT cardio

2 minute HARD cardio

2 minute of GOAT work

*goat work includes pull-ups, t2b, Muscle Ups, HsPu, Double unders, Box Jumps, Pistol’s, handstand walking

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]