Thursday September 20 2018

Warm up

2 rounds

 

1 min bike

5 single arm kb deadlifts

8 deadbugs

5 single arm dumbell presses

20 sec supinated hang

-WOD-

20 minute cap

Buy-in 2k bike

Then

3 RFT

200m farmers carry (70/53 each hand)

21 Abmat sit-ups

12 HSPU/Box HSPU

-Post WOD-

2 Rounds

Standing Straight Leg Hold: 2 x 10 seconds each leg

Lemon Squeeze: x 10

L Hang: 10 seconds

GHD Hip Extension: x 10 with 2 second hold at top

Samson Stretch: 20 seconds each leg

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]