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Nickel City Nine 120516

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

– Squat/Press Therapy/Warm Up

o 4 Rounds

 8x Slide Out Squats

 6x 1 Arm Press (light) w/ DBs PERFECT positions

 8x 1 Arm High Pull

 10x KB DL

 :30s Plank

Back Squat (Complete 5 Rounds of the Following)

 8x Back Squats @ 90-100% of heaviest set of 12 (12RM)

 Between each set, complete

• 4x Push Press + 30M 1 Arm OH Carry

Accessory Work

o 4 Rounds

 20x Russian Twists w/ Weight

 6-10x Hanging Leg Raise

 Rest :10-:20s

 :10s L Hang

 10x Back Extensions

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