Monday October 1 2018

 -Warm Up-

10 alternating Samson walking lunges

5 goblet squats

8 eccentric ankle dorsiflexion

5 beat swings on the rings or bar

5 single arm strict press

-Strength-

 

Back Squat  

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

-WOD-

5 RFT

30 double unders

15 thrusters 95/65

5 ring muscle ups (sub 10 pull-ups)

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]