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Jacked and Tan Thursday!

CrossFit Buffalo – CrossFit

Warm-up

500M Row @ 50% Effort

2 Rounds

10 Air Squats

:20s Supinated Hang

10 Push Ups

:20s Pronated Hang

Jacked and Tan

Back rack reverse lunge (4×6 each leg @ 40-45% 1RM Back Squat)

1. Between each set complete 4 Squat Jumps as high as possible (no weight)

2. Rest 1:00

Glute-Ham Raises (4×4, add weight if possible)

Core complex

3 rounds

:30s Plank + 8 Leg Slides each leg )leg slides only begin after the :30s is up)

16-20 Weighted Sit Ups

12-20 V-Ups

Arm Accessory work

3 Rounds – to failure each set

Max Effort Barbell Curls

Max Effort OH Tricep Extensions

Weighted Walk (25-45 Minutes)

Men >30#

Women >20#

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