Friday deceMber 6 2019

 

-Warm Up-

3:00-4:00 minutes 

Bike or foam rolling 

Into..

2 rounds

10 step back groiners + air squat 

10 alt elbow punches 

5 full grip front squats 

10 glute bridges 

5 close grip pushups 

-Strength/Skill-

20 minutes 

 

5-5-5* 

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5. 

-WOD-

For time : 15 minute cap 

9-7-5-15-12-9

Front Squats (155/105|135/95)

Bar facing burpees 

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]