Tuesday April 30 2019

 -Warm Up-

2 rounds

5 inchworm + push-up

5 groiners each side

8 sciatic nerve floss

5 kneeling/broad jumps

10 single arm Russian Kettle bell swings

-Strength-

A.)

Clean Pull + 2 Hang Clean (below knee)

5 sets at 70% of 1 RM

B.)

Hang Clean Pulls

1 set of 5 @ 80%

1 set of 4 @ 85%

3 sets of 3 @ 90%

C.)

3 sets of 10 weight back extension

-WOD-

AmRaP 9

9 deadlift 155/105

6 box jumps (full extension)

3 handstand push-ups

*if you are a HsPu ninja do strict ?

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]