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Nickel City Nine 120116

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

o 3 rounds

 10x Empty Bar DL

 10x Cat Camel

 8x Russian KBS

Deadlift (6×4 @ heaviest weight used last week )

Between each set complete max effort right push-ups, at least 10 reps!

Shoulder Work (Complete 2 challenging rounds of the following; )

5 Reps of each movement

 1 arm KB Press

 1 arm Front Squat

 1 arm Thruster

 1 arm OHS

 1 arm Sotts Press (press in the hole)

Conditioning

Metcon (Time)

2-4x250M Row, rest 1:00 between each

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