Friday April 12 2019

 -Warm Up-

2 rounds

6 high pulls each side

20 sec supinated hang

6 single arm Russian kb swing

8 kb or dumbell strict press

6 median nerve floss

-Strength-

18 minutes

4 sets

6 weighted pull-ups

8 KB waiters press (each side)

12 heavy Russian swings

10 heavy landmine rows

-WOD-

AmRaP 3

12/8 cals row

12 wall balls

9 toes to bar

Rest 3 minutes

Repeat 3x

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]