Friday july 19 2019

-Warm Up-

3 Rounds

10 bootstraps

20 shoulder taps

10 shoulder openers

10 overhead squats

20 foot bear crawl

20 foot inchworm



MIN 1 – HSPU Strict Skill Development

MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on level of skill. Build weight on DL toward starting weight for workout.


4 RfQ (rounds for quality)

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

20 Sit-ups

*Increase weight on the DL every round.

Must be performed unbroken and controlled to the ground.

Workout is NOT for time.

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]