Monday September 17 2018

 -Warm Up-

2 rounds

10 walking Samson lunges

5 single arm Russian swings

20 sec bent knee hollow body hold

8 goblet squats

5 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)

-Strength-

We we be starting a 6 week mini back squat cycle

Week 1 of 6

Establish a 1 rep max back squat

-WOD-

LCCF Nutrition Challenge

 

 Baseline WOD 1

AmRaP 7

4 Burpee plate hops

+

2 American Kettle Bell Swings

*each round you will add 2 Kettle Bell swings

4+2, 4+4, 4+6,4+8, 4+10… and so on

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]