Monday july 8 2019

 -Warm Up-

Get barbells out first then 

AmRaP 6

3 burpee broad jump

5 inchworms (no push up)

5/5 groiners 

5 air squats (2 seconds in the bottom)

10 Banded lateral steps 

Into 1 round

10 back squats 

10 good mornings

5/5 Cossack squat 

10 tempo back squat 

-Strength-

Back Squat 

 5-5-5-5-5

 (2 seconds down 0 at the bottom, fast up)

Back Squat @65-75% of 1RM*

-WOD-

AMRAP 10

15 Wall Balls (20/14)

25 Doubles

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]