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Monday On Ramp 070317 D1W12017

CrossFit Buffalo – On Ramp

Warm-up

Dynamic Warm up Intro 10-15m

– Inchworms

– Elbow to Instep

– Lateral Lunge

– Lateral Step Up/Forward Step Up

– :20s Plank

Strength

Movement Overview

4 rounds

– 6-12 Goblet Squats

– 6-12 Lat Tension DL

– :30s Plank

Rowing Overview

Conditioning

Metcon (Calories)

Score is Total Calories Rowed

Part 1; 4 rounds

:30 Easy

:30s Hard

Rest 3:00

Part 2; 4 Rounds

:30s Easy

:30s Hard

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