Friday September 21 2018

 -Warm Up-

2x

5 single arm dumbell push press with 2 sec pause at the top

10 shoulder openers

5 power snatch balances

10 median nerve flosses

5 lateral step ups

-Strength-

Push Press (Wk 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

*:30 side plank (each side) between sets

-WOD-

AmRaP 15

2 Hang power Snatch

1 round of Cindy

4 hang power Snatch

1 round of Cindy

6 Hang power Snatch

1 round of Cindy

8 Hang power Snatch

1 round of Cindy

Continue this pattern until time expires

1 Round of Cindy =

5 pull-ups 10 push-ups 15 Air squats

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]