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Friday On Ramp 110416 (D4W1)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

Row 500m @ 50% effort

5:00 Foam Roll

Strength

Press Basics (3/4×6-10 )

1. Standing Unilateral DB Press + :05s Hold Locked out overhead

2. Introduce Ring Push Ups

Kettlebell Clean (8×3-5 reps )

1. Focus on proper KB Front Rack (KB Clean)

2. Pick Apart elbow positioning and making sure the abs and glutes are tight!

Conditioning

Metcon (Time)

5 Rounds

200m Row/200m Run

4 Ring Push Ups (scaled appropriatley)

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