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Thursday 120116

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

1:00 Row

3x Lateral Lunge each side

5x Inchworms

50′ Bear Crawl

Strength

Choose from one of the following;

Close grip bench press (3-4 heavy sets of 8)

BEFORE each set of 8, complete 5x Double KB Push Press at a challenging weight, then move immediately to the bench.

Bulgarian split squats (3-4 heavy sets of 5 on each leg )

BETWEEN each set, complete 8x Hanging Knee Raise w/ twist

Accessory Work

3 Rounds

– 8x Barbell Rotation each side

– 1:00 Plank + weight

– 8x Banded Rotation each side

Rest as needed

Conditioning

Metcon (Time)

For Time:

1500M Row

30 DL @ 135/95

30 Burpees

750M Row

15 Box Jumps @ 24/20

15 Pull Ups

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