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Jacked and Tan Thursday

CrossFit Buffalo – CrossFit

Warm-up

1000m Row

2 rounds

5 lateral high step ups

10 sumo inchworms

10 lunges

Jacked and Tan

Bench Press (6x at 80%, 4x at 85%, 2x at 90%, 3-4 rounds )

1. Between each set, complete 8/failure pendlay rows

Barbell Upright Row (6 heavy sets of 8)

1. Between each set, complete max effort ring/straight bar dips

Core complex (5 rounds of the following )

1. 8x ab roll outs

2. 10x V-Ups

3. :45s side plank each side

4. 10x banded rotation (high to low)

5. 12x Hanging leg Raise

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