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On Ramp Wednesday 021517 D2W32017

CrossFit Buffalo – On Ramp

Warm-up

2-3 Rounds

10x Bulldogs

1:00 Row

10x Elbow to Instep

1:00 Row

10x Inchworms

Strength

2 Rounds

6-10x B/O Row

60′ Suitcase Carry + 6x 1 Arm DL

10x Empty Bar Back Squats

5-10x Muscle Clean + 2 Front Squats after last MCl

Conditioning

Metcon (AMRAP – Reps)

Part 1

4 Rounds

:60s No Push Up Burpees

:60s Row

Rest 4:00

Part 2

4 Rounds

:60s Step Ups

:60s Ring Push Ups

Rest 4:00

Part 3

4 Rounds

:60s Lateral Step Ups

:60s Ring Row

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