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Monday NC9 110716

CrossFit Buffalo – Nickel City 9

Warm-up

1. Group Warm Up/Intro

2. Hip Work, 2 Rounds

– Inchworms

– Elbow to Instep

– Lateral Lunge

– Reverse Lunge

– Gorilla Walk

– Bottom of Squat Hold :30s

3. Shoulder Work

– Crossover Symmetry

– Internal External Rotations + 2.5-5#, 2×15 each arm

Strength

Muscle Snatch Basics (4 working sets )

1. Complete a general barbell overview. Learn simple bar path and how to use the hips.

2. If showing proficiency, we can get some weight on the bar.

Squat Basics (Complete 5 rounds of the Following, for Quality)

1. 12x Plate Out Squats

2. :30s Plank

3. 12x Walking “Farmer” Lunges

4. :30s Superman Hold

5. 10x High Lateral Step Ups

Rest 1:00 Between each round

Conditioning

Metcon (Time)

1. Rowing Basics/Overview

2. Teams of 2/3

Complete a 4K for time, alternating every 250M

3. Each effort on the rower should be all out!

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