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Jacked and Tan Thursdays

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 50% Effort

Crossover Symmetry

2 Rounds

5 Sumo Inchworms

10x Slide Out Squats

:20s Hang (pronated or supinated)

10x High Lateral Box Step Up (each leg)

Jacked and Tan

DB Bench Press (5 sets of 5/fail )

1. Between each set complete 15x Banded Reverse Flys, hold at the back end for :02s each rep

Bent Over Dumbbell Rows (5 sets of 8/fail )

1. Between each set complete 8x Inclined 1/4 presses

Viking Curls (4 sets of 8/fail )

1. Between each set complete 4-10 Strict Straight Bar Dips

Core complex (Complete 4 Rounds of the Following )

1. 10x Weighted Sit Ups AHAP, use barbell

2. :30s Hollow Hold

3. 10x Barbell Rotations (Each way)

4. :45s Side Plank + Weight

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