Wednesday April 24 2019

 -Warm Up-

2 rounds

8 shoulder openers

6 scapular pull ups

5 strict pull ups

6 eccentric ankle dorsiflexion

10 bottom half burpees

200 meter run

-Strength-

5 sets

10-12 strict pull-ups(use bands 4 big sets)

Super set with

12-15 seated banded lat pull downs

-WOD-

For time : 24 minute cap

Run 1 mile

75 burpees

Run 1 mile

*add weight vest if possible

*400m run course

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]