Call Us: 716.601.7300

Nickel City Nine 111716

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

– 4 Rounds

o 10x Muscle Snatch

o 20x Empty Bar Back Squats

o 10x Cat-Camel

o 10x Empty Bar DL

– Overhead Press Introduction

1 Arm Overhead Carry Complex (4 heavy sets of the following on each arm)

o 4x Push Press + Length of Gym Carry, 4x each arm

o Rest as needed

Conditioning

Metcon (AMRAP – Reps)

Tabata;

1. Burpees

2. Squats

3. Push Ups

Leave a Reply

*

captcha

Please enter the CAPTCHA text