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On Ramp Friday 042117 D3W32017

CrossFit Buffalo – On Ramp

Warm-up

2 Rounds

500M Row

10x Bulldogs

8x 1 Leg RDL on each leg

6x Inchworms

4x Elbow to Instep each leg

Strength

2 Rounds

8-10 1 Arm High Pull each arm

:10s Back Extension Hold + 5x Back Extensions

10x Empty Bar DL

Conditioning

Metcon (AMRAP – Reps)

4 Rounds

:90s Sumo DL high pulls (double Kb)

:90s 1 Arm Thrusters, alternate every 2 reps

4:00 Rest

4 Rounds

:90s Ring Rows

:90s Med Ball Thrusters

4:00 Rest

4 Rounds

:90s Ring Push Ups

:90s Air Squats

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