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Nickel City Nine 121916

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

– DL/Muscle Clean/WU, 4 Rounds

o 10x Slide Out Squats

o 10x DL w/ empty bar

o 5x Muscle Clean + Front Squat

o :30s Plank

Deadlift (4×1 @ 80% of heaviest weight lifted here)

1. PERFECT POSITIONS

2. Between each set complete 4 high box jumps

Back Squat (5×1 @ 100% of weight used last week )

Rest :45s between each set

Core complex (2-3 Rounds of the Following)

(with time)

50′ KB Front Rack Carry

1:00 Plank

12x Weighted Sit Ups

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