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Nickel City Nine 112416

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

Deadlift (12:00, Every 2:00 complete 8-12x DL, PERFECT!)

1 Arm Waiter Carry Complex (4 Rounds, each arm of the following;)

o 4x 1 Arm Squats + 30M Carry

Conditioning

Metcon (Time)

4x250M Row, rest 1:00 between each

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