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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

Row 1000M @ 50% Effort

2 Rounds

5x Yoga Push Ups

:30s Plank

5x Scapular Pull Ups

:30s Supinated Hang

Weightlifting

Pull-ups (4 challenging sets of 3-12)

After last set complete 4 max effort sets of pull ups with banded assistance (strict)

Supinated Barbell row (4 challenging sets of 6-12 )

4×6
between each set complete 8-12x Incline DB Bench Press

Barbell Upright Row (4 challenging sets of 8-12 )

Between each set complete 8-12x DB Standing Strict Press

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