Friday March 29 2019

 -Warm Up-

Mobility 

 

thoracic spine  

lats

shoulders  

Then

2 rounds

8 beat swings rings/bar

5 banded kneeling scap pulls

5 Single arm DB press

8 heavy Russian swings

-Strength-

Gymnastics

 

EMOTM 10

Gymnastics goat Work

choose 1 to work on 

Pulling options:

1.) 40sec. of strict pull-ups/ hanging from bar

2.) 2 rope climbs

3.) 3-5 Muscle Ups Ring/Bar

4.) 5 Weighted Pull-Ups

-WOD-

For Time: 18 minute cap

40-30-20-10

Front Squats 95/65

10 American KB Swings 70/53

40-30-20-10

Push Press 95/65

10 American KB Swings 70/53

Round 1:

40 front squats, 10 KB Swings, 40 push press, 10 KB Swings

Round 2:

30 front squats, 10 KB Swings, 30 push press, 10 KB Swings… and so on…

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]