Wednesday January 9 2019

 -Warm Up-

2x

1 minute jump rope

10 shoulder openers

8 alt shoulder taps

6 eccentric ankle dorsiflexion

:20 table top hold

:10 GhD hollow hold

-Strength-

(12 minutes for holds)

4 sets of :30 single arm over head hold

Then 15 minutes Hand stand walking practice

A little something for everyone

  • add obstacles
  • soft kick up to wall
  • Walk around the box
  • Lateral walks
  • Plank holds

-WOD-

12 minute cap

“Christine”

3 RFT

500m Row

12 Deadlifts

21 box jumps 24/20

Rx : bodyweight deadlift

M1 : 3/4 body weight

M2 : 1/2 body weight

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]