Tuesday august 13 2018

 

-Warm Up-

15/12 cals bike 

Then 3 rounds 

10 Dbl DB bent over rows 

25’ filly lunge (R)

25’ filly lunge (L)

25’ cross body walk (L)

25’ cross body walk (R)

:20 bottom front rack hold

15/12 cals bike

Crossbody walk

 https://youtu.be/RlsynGvFGwY

Filly lunge 

https://youtu.be/_SOQhf-5n98

-Strength/Skill-

 

ON a 10:00 RUNNING CLOCK… 

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work 

-WOD-

 

AmRaP 16

50/40 Cal Bike

50 Wall Ball (20/14)

10 Ring Muscle-Ups 

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]