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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

300M Row

10x Inchworms

5x Lateral High Box Step Ups (each leg)

5x Shoulder Taps (push up position)

5x T Push Up

Jacked and Tan

DB Chest Flys (Complete 3-4 Rounds of the Following)

1. 7/fail DB Fly

2. Max Effort Bench Press w/ DBs, weight is up to athlete

Rest 3:00 between each bout

Bent Over Row, from Blocks (4 heavy sets of 8-12 Reps )

1. Between each set complete 4-10x Straight Bar/ring Dips

Bent Over Reverse Fly (Complete 3-4 rounds of the following)

1. 8/fail Bent over DB/plate fly

2. 20/fail Banded Facepull

Rest 1:00 between each bout

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