Call Us: (716) 634.1329 | LOCATION

11.30.16 Wednesday

29
Nov

11.30.16 Wednesday

crossfit3

 

Mob: FR IT Bands/TFL/Hams x2-3mins + 90/90 Hip Lift x5 breaths

2 Rounds:

Spiderman w 1 Arm Reach x10y

X Band Walks x20yds

Plate Counterbalance Squat x10

 

Skill: Clean Tech     

1×5 Oly W/U (Bar or PVC)      5×2  FL/BK Squat Cleans @ 60%

 

Strength: Front Squat Heavy 5×1 @ Building  

 

WOD: EMOM x15mins    

Min 1: 2 KB FR Stepups x6e         

Min 2: SB Ham Curls 2/1 x5e

Min 3: Loaded Inverted Row x10 (pause @ top)

Leave a Reply