Monday January 21 2019

-Warm Up-

2x

1 minute stiff leg row

10 shoulder openers

8 goblet lunges (4/4)

8 eccentric ankle dorsiflexion

20 single unders

10 bottom half burpee

-Strength-

Back Squat

5 x 55%

5 x 65%

5 x 75%

Max reps at 85%

SUPERSET each set with;

5 Weighted Chin-Ups

*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

-WOD-

AmRaP 15

30 double unders

15 power cleans

30 double unders

10 lateral burpees

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]