Call Us: 716.601.7300

Thursday 012617

CrossFit Buffalo – CrossFit

Warm-up

3 Rounds

500M Row

10x Bent Over Fly 2.5#

:30s Plank

:30s Wall Facing HS Hold

:30s Supinated Hang

3x Elbow to Instep (each leg)

10M Bear Crawl (stiff arm stiff leg)

Conditioning

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Leave a Reply

*

captcha

Please enter the CAPTCHA text