Call Us: 716.601.7300

Monday 012317

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

One arm thoracic bridge x 5 each arm

Frog walks

Kettlebell halos x 10 each direction

Scarecrow cleans x 5

Weightlifting

Clean complex (2 Power Clean + 3x Front Squat, 4 challenging sets)

Gymnastics

Warm-up (No Measure)

3 rounds:

Planche push-ups 10-15 reps

Twisting hanging knee raises x 7 per side

Conditioning

Metcon (Time)

For time: 21-15-9 reps

Thrusters

Over the bar burpees

RxPlus: 115/75

Rx: 95/65

Fitness: 65/45

Leave a Reply

*

captcha

Please enter the CAPTCHA text