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On Ramp 012517

CrossFit Buffalo – On Ramp

Warm-up

4 Rounds

250M Row @ 50% Effort

8x Goblet Squats w/ :03s pause in bottom

5x Inchworms w/ :10s hold in plank position

3x Elbow to Instep each leg

Strength

Barbell Back Squatting – pending on level and coaches choice. Shoot for 3-5 challenging sets of 8.

Then

2-3 Rounds

6-10x Walking DB Lunges

6-10x Back Extensions

6-10x Ring Rows w/ :03s eccentric

Conditioning

Metcon (Calories)

4 Rounds

:30s All Out Row

:30s Easy Row

Rest 3:00

4 Rounds

:30s All Out Row

:30s Easy Row

Score is total calories rowed

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