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Thursday 122216

CrossFit Buffalo – CrossFit

Warm-up

1 Round

1:00 Row

:30s Lunges (forward)

:30s Lunges (backwards)

:30s Cossack Squats

1:00 plank

10x Shoulder Taps

Conditioning

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP for Quality

250M Row

5x Ring Rows

10x Ring Push Ups

15x Double KB Front Squat

:30s Supinated Hang

:30s Wall Facing HS Hold

1:00 Plank

500M Row

10x Bent Over DB Row

15x 1 Arm Overhead Press (each side)

20x Double KB Walking Lunges

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