Monday january 6 2019

 -Warm Up-

2 rounds 

:45 row 

10 groiners 

10 glute bridges 

:30 shoulder taps

Into..

2 rounds 

5 inchworm + push up 

10 light plate ground to overhead

10 barbell  good mornings

:30 handstand hold (nose on wall)

-Strength/Skill-

 

3-3-3

Tempo Deadlift (30×1)

3 seconds on the way down 0 at the bottom 1 at the top

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

-WOD-

 

FOR TIME : 17 minute cap

8-6-4-2-4-6-8

Deadlift

*After Every Set Complete…

8 Handstand Push-ups

16 Plate Ground to overhead (45/35)

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]