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Monday 061217

CrossFit Buffalo – CrossFit

Warm-up

AMRAP 8 minutes

Wide stance Inchworms x 5

Ring push-ups support hold x 20 seconds

10 Russian swings

5 Sumo deadlifts (Increase weight as you go to warm up for strength)

Weightlifting

Sumo Deadlift (4 challenging sets of 6-10, control eccentric :03s)

Pressing Work (4 Rounds)

Close grip bench press x 8-12 reps

Rest 1:00

Double kettlebell push-ups Max reps (off handles. As much of deficit as you can manage)

Rest 1:00

Tricep pressdowns with rope x 10-15

Conditioning

Metcon (Time)

Four Rounds for Time

25 Russian swings

Run 400 meters

RxPlus: Heavier than 2p/heavier than 1.5p

Rx: 2p/1.5p

Fitness: 1.5p/1p

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