Tuesday december 3 2019

 

-Warm Up-

2 rounds 

10 boot straps 

5 tempo air squats 

10 narrow stance air squats 

5 wide stance air squats 

Into…

2 rounds 

10 shoulder openers 

5 sotts press

10 overhead squats 

5 snatch balance 

-Skill Work-

10 Minute 

Muscle Up Development 

Into..

ON AN 8:00 RUNNING CLOCK… 

Practice Transitions on the Low Rings, Low Bar, or Jumping MU 

Barbell prep 

-WOD-

 

AMRAP 16 

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar) 

 COOL DOWN 

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats 

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]