Thursday February 28 2019

 -Warm Up-

5 sumo inchworm + push up

5 single arm rows

20 sec bent knee hollow body hold

8 median nerve floss

1 min row

-Strength-

DB Bent Over Row ladder:

10 reps on the right

10 reps on the left

9 reps on the right

9 reps on the left

… All the way to 1 on each side

*Heavy weight. Slow and controlled movement.

-WOD-

5 Rounds:

Min. 1) Max Reps Bench Press

Min. 2) 15/12 Cal Row

Min. 3) Max Russian Twists with 45/30lb DB

Min. 4) REST

On the bench press, shoot for a weight you can only get about 6-8 Reps max with. Everyone will probably be choosing different weights and that’s fine. If you have to stagger the group, I need it to be in this order, so just start them 1 min. behind.

This WOD should keep those you doing the open tomorrow fairly fresh still. As these movements will definitely not be coming up

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]