Wednesday June 19 2019

 -Warm Up-

2 rounds

200 meter stiff legged row

8 eccentric ankle dorsiflexion

15 plate hops

5 scapular pull ups

8 sciatic nerve floss

8 median nerve floss

-WOD-

4:00 on 2:00 off x 4 rounds

20 cal row

15 burpee box overs 30/24

Max Chin Ups

Comp: 20/17 cals 15 burpees 30/24

Rx : 15/10 cals 10 burpees 24/20

Scaled : 12/8 cals 8 burpees 20 inch box

Scaled can use a band or Supinated inverted rows

-Strength-

Post WOD Pump

3 sets

10 zottman curls

https://youtu.be/wrjEdVZrkhk

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]