Wednesday September 19 2018

 -Warm Up-

2 rounds

10 sciatic nerve flosses

5 Turkish get up just the sit-up ea side

10 sumo inchworm+ push up

5 single arm ring rows each side

10 single leg rdls each side use and empty barbell

5 medball cleans

-Strength-

Take a few sets to get warmed up

Then

5 @ 65%

5 @ 75%

Max reps at 85%

*once you stop or take your hands off the bar that set is over

-WOD-

AMRAP 15

5 bench press 185/125

15 wall balls 30/20

1 rope climb (no jump)

200m run

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]