Friday January 5 2019

 -Warm Up-

200 m run

5 single arm suitcase deadlifts each side

8 sciatic nerve floss

20 sec bent knee hollow body

8 single arm Russian kb swings

15 banded good mornings


4 sets

6-8 reps Heavy Rack Pulls

Superset with

Max reps Banded lat pull down


In a 5 minute window

*complete 4 sets

200m run 

Then AmRaP

8 Double KB deadlift

40m carry

Rest 1 minute

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]