Monday october 14 2019

 -Warm Up-

Start with 3-5 minutes of lay rolling while you explain the work out and strength 

Then…

AmRaP 5

10 glute Bridges (pause :01 at the top)

5/5 elbow punches 

5 strict presses 

5 up/downs over the bar 

10 doubles or 20 singles 

-Strength/Skill-

 

ON A 15:00 RUNNING CLOCK… 

Establish 10RM Push Press*

*Max 2 attempts at 10RM 

-WOD-

 

EVERY 4:00 x 4 SETS 

15 Up/Down later a bar hops

20 Push Press (115/75)|(75/55)

30 Box Jump (20 or less) 

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]