Friday May 24 2019

-Warm up-

1-2 rounds

5 inchworm + push up

5 singles arm rows

5 scap pull ups

5 median nerve floss each side

1 min bike


4 Sets

20 Russian Twists with 45/30lb DB

*(Left+Right = 1 rep)

20 Sit-Ups (with feet anchored on DB)

Pregnant ladies

Fp2- 3 sets of 5 on each side

Table top to bear 3 sets of 5


AmRaP 30

10 Bench Press

8 Chin Ups (use bands if needed or Supinated inverted rows)

15/12 cals assault bike

Rest 90 seconds after each round

*If you get 10 Rounds, Stop (no more).

*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it’s ok.

*score is weight used in bench press and number of rounds

*pregnant ladies


Banded lat pull downs

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]