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Nickel City Nine 120816

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

3 rounds

o 8x Empty Bar DL

o 5x Inchworms

o 10x Toe touches

o 5x Russian KBS

Deadlift (6×3 @ weight used last week, +10-15# )

o Between each set complete max effort DB overhead press

Shoulder Work

o 2 rounds together, 5 Reps of each movement

o 1 arm KB Press

o 1 arm Front Squat

o 1 arm Thruster

o 1 arm OHS

o 1 arm Sotts Press (press in the hole)

Conditioning

Metcon (Time)

o Teams of 2

 8 Rounds (each complete 4)

• 8x Goblet Squats

• 8x Burpees

• 100’ Sprint

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