Warm up4 rds20 total sky reaches10 cossack squats5 swimmers5 cat/cows StrengthEvery 3 minutes for 21 minutes3 hang cleans WorkoutAmrap 126 Hang clean60 Double unders200m Plate carry
May 11, 2022
Warmup 90:90 230 each side direction the 60 seconds of knee lifts and foot lifts each side Then Back squat 5x10 4” pause on reps 1 and 5 at bottom Workout Buzzer beater Every 3 minutes for 15 minutes 20/16 cal row 20 wallballs
May 10, 2022
Warm up3 rds60 second supinated hang15 band pull aparts10 btn pvc strict press Then2 rds 5 strict press5 push press5 push jerk Emotm 201 shoulder to overhead Workout3 rft20 toes to bar15 burpee bar hops10 shoulder to overhead
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 