Saturday May 18 2019

 -Warm Up-

2 rounds

10 groiners

5 inchworms + push up

1 min stiff legged row

8 sciatic nerve floss

8 cat/ cow

5 single arm DB thrusters (each side)


Work up to a 2 rep cluster

(From the floor)


25 minute cap

With a partner

Row 4k

Alternating every 250-500m

⁃athletes can choose either or

Every 2 minutes 10 thrusters 135/95

⁃scale as needed

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]