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Nickel City Nine 011917

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

Warm Up – 3 Rounds

– 3x (Muscle Snatch + Power Snatch + OHS)

– 3x (Muscle Clean + Power Clean + Front Squat)

– 10M Crab Walk

– 10M Stiff Arm Stiff Leg Bear Crawl

Power Snatch/Power Clean workshop/review

Conditioning

Metcon (Time)

Individually;

5 Rounds

5x Ring Push Ups

10x Burpees

5x Double KB Front Squats

10x Burpees

5x Suitcase DL

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