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Nickel City Nine 112116

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

– 2 Rounds

o 10 Muscle Snatches

o 10 Cat-Camel

o 10 DL

o 10 Back Squats

Back Squat (10:00 to work to a challenging set of 12)

Shoulder Press (8:00 to work to one heavy set of 8 )

1. Between each set complete 8x Tempo Ring Rows

Conditioning

Metcon (AMRAP – Reps)

Tabata Burpees/Squats/Push Ups

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