Friday May 17 2019

 -Warm Up-

2 rounds

10 shoulder openers

:20 hollow hold

:20 arch hold

8 scapula pull-ups

8 false grip ring rows

 

-Strength-

Part A

Banded Seated Ring Muscle Ups

10 sets of 1

Part B

Muscle Up Ring rows

4 sets of 6

Ring Supports

4 sets of :30

*if you can’t do :30 in a row , accumulate time

*if can’t do it on rings , use boxes

Part C

2 sets of 10 each (YTW)

-WOD-

20 minute cap

5 RFT

50m Farmers carry 70/53

10 toes to bar

50m farmers carry 70/53

10m HS walk  or 10m bear crawl

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]