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On Ramp Friday 061617 D3W22017

CrossFit Buffalo – On Ramp

Warm-up

2-4 Rounds

8x Inchworms

250M Row

8x Elbow to Instep

8x Reverse Lunges

8x Bulldogs

:45s Banded Distraction (shoulders)

Strength

1-2 Rounds

8-10x KB DL

8-10x Slide Out Squats

:15-:20s BK Extension Hold

Conditioning

Metcon (AMRAP – Reps)

5 Rounds

:90s Air Squat

:90s Row

Rest 6:00

5 Rounds

:90s Overhead Press/Ring Push Ups

:90s Ring row

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