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Jacked and Tan D1

CrossFit Buffalo – CrossFit

Warm-up

Row 1000M @ 50% Effort

2 Rounds

10x Elbow to Instep

5x Lateral Step Up (each leg)

:30s Plank

50′ Double OH carry

Weightlifting

– Dips

o 2×6, 2×8, w/ :04s eccentric, rest 1:15 between each set

– C2B Pull Ups (strict)

o 2×6, 2×8, w/ :04s eccentric, rest 1:15 between each set

– DB Press w/ pronated grip, elbows flared

o 3×9-11, :03s eccentric, rest :10s between each set

– Incline DB Fly

o 3×9-11, :03s eccentric, rest 1:30 between each set

– Bent Over Row (BK)

o 3×8-10, :04s eccentric, rest :10s between each set

Dips

Pull Ups

DB Strict Press

Incline DB Fly

Bent Over Row

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