Monday June 24 2019

 -Warm Up-

2 rounds

10 reverse lunge oh reach

8 sciatic nerve floss

5 canoes in each direction

6 single arm presses

10 banded step overs each side

2 wall walks

-Strength-

4 sets

Back Rack reverse Lunges

8-8-8-8

Heavy Medicine Ball or Sand Bag Squats

10-10-10-10

Hamstring Curls (using a rower)

https://youtu.be/WzY8uf_Cql0

12-12-12-12

-WOD-

14 minute cap

For Time :

21-15-9

Push Jerks 135/95

Burpees over the Bar

HsPu

Rx+ 155/105 Strict

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]