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On Ramp Monday 031317 D1W22017

CrossFit Buffalo – On Ramp

Warm-up

3-4 Rounds

8x Bulldogs

:30s Plank

8x Inchworms

:30s Superman Hold

8x Goblet Squats

8x Lateral Lunge

Strength

4 Rounds

6-8x “Spot” KB Cleans

8-12x Single Leg Lunges w/ KBs

6-10x Single Leg DL

Conditioning

Metcon (Calories)

5 Rounds

:30s Easy Calorie Row

:30s All Out Calorie Row

After 5 rounds, Rest 4:00, then

5 rounds

:30s Easy Calorie Row

:30s All Out Calorie Row

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