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Friday On Ramp 121616 (D4W2)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row @ 50% Effort

Review Squats/DL

– Bulgarian/Plate Hold

– DL – lat engagement, hinging work

Strength

Press Basics

M1: Introduce Barbell

M2: Push Press up to one challenging set of 8

Front Squat (4/5×8)

M1: Teach with KB’s, introduce KB Cleans, then Segway into barbell if time allowed.

M2: Work to one challenging set of 3-5

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