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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 60% Effort

2 Rounds

5x Sumo Inchworms

10x Ring Rows

10x Lateral High Step Ups each leg

:30s Squat Hold (at bottom) with 20% 1RM Back Squat

*NOTE

Be smart with your chosen rounds for this core complex. Remember Thursday is a “rest” day. If you don’t do isolated core work that often, sway in the area of 2-3 rounds of each circuit. That will be more than enough initially!

Strength

Core Complex

3-5 Rounds, rest as little as possible between each

o 22x Med Ball Slams

o 14x Med Ball Side Toss (each side)

o 8x Strict T2B

o 10x Barbell Rotation (each side)

o 14x Ab Rollouts

5:00 Rest

3-5 Rounds, rest as little as possible between each

o :45s Side Plank Right

o 8x Weighted Barbell Sit Ups

o :45s Side Plank Left

o 10x Banded Rotations (High to Low)

o 10x V-Ups

Conditioning

Metcon (No Measure)

4x500M Row @ Ascending Effort, rest 2:00 between each bout

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