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Thursday 071416

CrossFit Buffalo – CrossFit

Warm-up

500m Row

Mobility Exercise of Choice

– Then –

2 Rounds

100m Run

8 Squats

:20s Supinated Hang

Jacked and Tan

Barbell High Pull (4 heavy sets of 12, rest 1:00)

Between each set complete 6 Tempo Push Ups 1414

(4s hold at bottom, 4s hold at top)

Barbell Row (From BK, 4 heavy sets of 8)

Between each set complete 3-8 dips, add weight if possible

Back extension (3×12, add weight if possible, :45s R)

Banded Tricep Pushdowns (Accumulate 60 Reps at difficult band )

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