Tuesday March 12 2019

 -Warm Up-

5 minute bike/row/ski

10 squat + thoracic rotation

10 Frankenstein kicks

10 walking hip flexor stretch

2xs

5 elbow pass through (bar on back)

5 strict press (1 from back rack / 4 FR)

5 hang muscle cleans

5 Front Squats

-Strength-

Every 90 seconds x 8 Rounds

Warm up to 55-60% and then start work sets from there 20 minutes total

Power Clean

+

Hang Clean

+

Jerk

-WOD-

15 minute cap 

27-21-15-12-9-6-3

Russian KB swings 70/53

After each set of swings 

 

30 doubles / 50 singles

15 abmat sit-ups

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]