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Monday On Ramp 112816 (D1W1)

CrossFit Buffalo – On Ramp

Warm-up

M1:

Crossover Symmetry Overview

M2:

500M Row, then

3 Rounds

• 50’ Double Front Rack Carry

• :30s Plank

• 4 Ring Push Ups

Strength

Month 1;

Squat Basics (4/5×10 (TBD) )

1. Month 2 athletes should take part in this portion as well!

Deadlift Basics (4/5×10 (TBD))

Press Basics (4/5×10 (TBD) )

Strength

Month 2;

Front Squat (4 heavy sets of 3 )

1. If athlete has not tested Back Squat from last month, now is a good time to do so!

Conditioning

Metcon (Time)

M1:

3 Rounds

:30s Plank

3 Squats

:20s Plank

3 DL

:10s Plank

3 Push Ups

M2:

3 Rounds

10x Squats

10x Sit Ups

10x Ring Push Ups

:30s Plank

10x KBSwings

10x Sit Ups

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