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Nickel City Nine 121216

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/Muscle Clean

o Muscle Clean intro

 4 Rounds

• 8x Slide Out Squats

• 5x Double KB Press

• 5x 1 Arm High Pull

• 5x Muscle Clean + front Squat

• :20s Plank

Back Squat (Work to one heavy set of 5 )

Accessory Work

 4 Rounds

• Double KB front Rack Carry

• 10x Hanging Leg Raise w/ twist

• :30s Plank + weight

• :30s Back Extension Hold

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