Friday June 14 2019

 -Warm Up-

2 rounds

8 eccentric ankle dorsiflexion

15 plate hops

5 overhead dumbell lunges each side

8 deadbugs

5 bottom half burpees

-WOD-

12 minute cap

21-15-9

Plate Ground to Over Head

Overhead Plate Lunges 55/45

Burpee plate Hops

-Strength-

3 Sets:

1min. of lateral Db raises

https://youtu.be/geenhiHju-o

Immediately into;

1min. of front Db Raises

https://youtu.be/D-3JnFrFUOw

1min. of rest

* pick a weight that you get between 12 to 15 reps with

1 Set:

50 Russian Twists with the *heaviest DB you can.

*Left+Right= 1rep

*Shoot for 50/35lb+

*Does not have to be unbroken

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]