Wednesday April 17 2019

 -Warm Up-

2 rounds

10 reverse lunge oh reach

5 scapular pull ups

5 beat swings

10 banded good mornings

5 hip airplanes each side

1 min bike

-Strength-

3-4 sets

8 Single Leg RDLs (Each side)

Super set with

10 barbell hip thrusts

-WOD-

EMOTM 24

Minute 1 : 18/12 cals assault bike

Minute 2 : 12 pull-ups

Minute 3 : Max Air Squats

Minute 4 : Rest

*wear weight vest if possible

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]