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Nickel City Nine

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

Floor Press (1×8, 1×10, 1×12, 1×15)

1. DB’s w/ :03s eccentric each rep

2. Rest 1:15 between each set

Supinated Ring Row (4×8-12 w/ :04s eccentric each rep)

1. Rest 1:15 between each set

Ring push-ups (3×8 w/ :04s eccentric each rep)

1. Rest 1:15 between each set

1 Arm DB Row (3×8-12 each arm, :04s eccentric each rep )

1. Rest 1:15 between each set

Supinated Bicep Curls (3×6/fail :04s eccentric each rep)

1. Rest 1:15 between each set

Dumbell Skull crushers (3×6/fail w/ :04s eccentric each rep)

1. Rest 1:15 between each set

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