Wednesday February 28 2019

 -Warm Up-

X2

5 sumo stance good mornings

10 banded pull aparts

5 scap pull ups

8 sciatic nerve floss

1 min bike

-Strength-

5×5 kipping ring dips

5×5 bottom of the ring swings

  • scale to static hold or hollow rock/hold

5×5 false grip pull-ups

  • scale to false grip static hold

-WOD-

Every 4 minutes for 16 minutes

16/12 cals assault bike

8 Deadlifts

4/2 rope climbs

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]