Friday February 15 2019

 -Warm Up-

2 rounds

10 shoulder openers

5 hip down push ups

8 median nerve floss

10 plate hops

20 sec supinated hang

-Strength-

4 sets

Strict pull-ups

8-10 reps (add weight if possible)

*can modify to banded pull-ups with the band attached across the j-hooks or supinated inverted rows

Super set with

Lat pull downs

https://youtu.be/1dK4TrcMzj0

(10-12 reps)

-WOD-

15 minute cap

5 RFT

20 KB swings 53/35

15 abmat sit-ups

10 box jumps 24/20 (no rebounding)

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]