Wednesday May 1 2019

 -Warm Up-

2 rounds

10 shoulder openers

5 cat/cows

5 beat swings+2 pull ups

8 median nerve floss

10/8 cal sprint on bike


10 rounds

10/8 cals assault bike

10 pull-ups

Rest 1 minute between rounds

 *add weight vest if you can


-Post WOD- 



10 bent over lateral raises

6 single arm rows (slow eccentric)

8 single arm Kb/DB high pulls

(Each side) 



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]