Wednesday April 3 2019

 -Warm Up-

2 rounds

8 sciatic nerve floss

5 single arm russian swings

15 banded good mornings

8 cat/ cows

10 air squats


Hamstring Super Sets!

3-4 sets or 20 minutes

6-8 barbell RDL deadlifts

(time under tension – do not touch the ground)

20m DB Death March

15-20 Banded Hamstring Curls


200 air squats for time

EMOTM 3 burpees

*vest optional

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]