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Wednesday January 23 2019 | Lumber City Athletics

Wednesday January 23 2019

 -Warm Up-

2 rounds

8 sciatic nerve floss (each side)

15  Russian KB swings

8 single arm Kb press

10m  single arm overhead carry

5 Handstand Push Ups

Then 

90 second banded hip distraction

(Each side)

90 seconds hamstring floss with lax ball

(Each side)

90 seconds pigeon stretch on box

-WOD-

 10 minutes to warm up deadlift to 70-80% of 1 rep max

Every 4 minutes x 6 rounds

20 ft handstand walk

5 TNG deadlifts at 70-80% of 1RM

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
lumbercitycrossfit@gmail.com