Friday January 25 2019

 -Warm Up-

2 rounds

20 sec front support hold rings or box)

8 median nerve floss5 single arm push press

5 walk outs with a push up

5 hspu

-Strength/Skill-
4 sets of “The Muscle Up Triplet”

5 ring swings (feet together)

3 Turn over drills

3 kipping ring dips

Box Dips (building in weight each set)

5-5-5-5-5
-WoD-

10min. AMRAP:

50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95

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]