Friday May 31 2019

 -Warm Up-

2 rounds

5 shoulder openers

10 V-Ups

10 arch bodies

:20 table top hold 

:20 Supinated hang

-Strength-

GYMNASTICS STRENGTH WORK

Part A

Weighted Ring Dips

5-5-5-5

Part B

Muscle Up Transition Drills

4 sets of 3-5 reps

https://youtu.be/y001018-p8A

Part C

4 sets of :30 ring support

-WOD-

AmRaP 20

40 deadlifts 225/135

30 HsPu

20 Squat Snatches 135/95

10 ring muscle ups

Substitute

  • Banded seated muscle ups
  • Ring row muscle ups
  • Ring rows + ring dips

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]