Sunday June 23 2019

-Warm Up-

2 rounds

100m stiff-legged row

100m just arms

8 sciatic nerve floss

8 high pulls

8 cat/cow

Take 10 minutes and review rowing technique

Here’s a video to give you some ideas


8 rounds

500m row

Work:Rest = 1:2

If it takes you 1:30 to row a 500m you would Rest 3:00 minutes

Goal = consistency

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]