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Friday On Ramp 070816 (D3W1)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

Intro Foam Rolling/Lacrosse ball pinning

Dynamic Stretching

Strength

Deadlift Basics

Hip Bridges, as well as Farmer Lunges

3/4×10-15 reps of each.

KB RDL 3/4×6-8

Warm-up (No Measure)

Rowing Basics
After 10:00-15:00m, complete;

2x250m Row As Fast as Possible, Rest 1:00 between each attempt

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