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Nickel City Nine 010217

CrossFit Buffalo – Nickel City 9

Warm-up

1. Hip Work 2 rounds

a. Inchworms

b. Elbow to Instep

c. Lateral Lunge

d. Reverse Lunge

e. Bottom of Squat Hold :30s

2. Shoulder work

a. Crossover Symmetry

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

Strength

a. 4 Rounds

i. 3-5x Muscle Snatch + OHS (all from BK)

ii. 3-5x Muscle Clean + Front Squat (all from BK)

iii. 10x Jump Squats

iv. :30s Plank

14:00 EMOM

i. Odd Minutes, 8x Back Squat @ 65-70% 3RM + 4x Over Bar Burpees

ii. Even Minutes, 5x Box Jumps, STEP DOWN

Back Squat

Conditioning

Metcon (Calories)

a. Teams of 2, 3 Rounds

i. 2:00 Max Effort Row

ii. 2:00 Rest

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