CrossFit Buffalo – Nickel City 9
1. Hip Work, 2 rounds
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
1. Muscle Snatch, what is it?
Back Squat (10:00 to do the following; )
1. Back Squat 3 challenging sets of 12-15 reps
2. Rest 1:30 between each set
3. FULL DEPTH IS KEY, if you’re cutting depth or having trouble, we will move to a different scale!
1. Rowing Overview + team 4k Pending on how many athletes and availability of Rowers