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Nickel City Nine 022017

CrossFit Buffalo – Nickel City 9

Warm-up

1. Hip Work

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

Power Clean (4 challengings sets of 2)

rest 1:30 between each set

Back Squat (3×5 @ 100% 6RM )

Accessory Work

3 Rounds

8x Anti-Rotation Walk Out (each side)

10x Med Ball Sit Ups

8x 1 Arm DB Row, wide elbow

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