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Friday 032417

CrossFit Buffalo – CrossFit

Warm-up

6:00 Row @ 50% Effort

Then,

2 Rounds

10x Scapular Depressions, :02s hold at top

:30s Side Plank, each side

10x Dead Bugs

:30s Goblet Squat Hold

:30s Downward Dog

Then,

2 Rounds

10x High Knee Lunge (each leg)

4x High Knee Lateral Lunge (each leg)

8x Ring Push Ups

Then,

2 Rounds

:10s Thrusters @ 45/35

5-10x DU’s/10-15 SU’s

Conditioning

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

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