Monday January 14 2019

-Warm Up-

2 rounds

10 Samson lunges

5 lateral step ups

10 groiners

5 burpees

10 kossack squats

-Strength-

4 sets

Rear elevated Split Squat (5 reps each leg)

Squatting with one leg elevated behind you. Box/bench/plates

SUPERSET WITH;

5 Glute ham raises

(Can use band to assist)

-WOD-

AmRaP 9

10 Russian swings

15 goblet squats

30 double unders / 60 singles

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]