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Nickel City Nine 111416

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

Overview

o Snatches, DL, Back Squats + Overhead Pressing intro (after back squats)

Back Squat (Every 2:00 on the Minute for 16:00; )

o 6 Back Squats at weight used Thursday + 10-20#

o 2 Box Jumps to a challenging height + 2 Squat Jumps

Conditioning

Metcon (Time)

500M Row All out

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