Call Us: 716.601.7300

Friday 031717

CrossFit Buffalo – CrossFit

Warm-up

6:00 Row @ 50% Effort

Then

2 Rounds

5x Deadbugs

5x Scapular Depressions w/ :02s hold at top

5x Goblet Squat

5x Hands Only Inchworms

:30s Childs Pose

Then

2 Rounds

8x Walking Lunge w/ Rotation to each side

8x High Knee Lateral Lunge (Each side)

:10s Back Extension Hold + 3x Back Extensions

Then

2 Rounds

8x Wall Balls @ 20/14#

:30s Calorie Row

8x DL @ 185/135

:10s HS Hold + 1 HS Push Up (or 5 Push Ups)

Conditioning

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Leave a Reply

*

captcha

Please enter the CAPTCHA text