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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 50% Effort

3 rounds

10x Groiners

5x High Wall Balls @ 10/8#

10x Side Jumps

:30s Crab Hold

:30s Pronated Hang

Weightlifting

Pull-ups (3 challenging/heavy sets of 8-10 )

Pulldown

3 Rounds

Max Rep Wide Grip Pull Down

Max Rep Normal Grip Pull Down

Chest Supported Row (3 heavy sets of 8-12 )

Dumbbell Rear Lateral Raise (3 heavy sets of 12-15)

Ez Curls (3 heavy sets of 8-12)

Hanging leg raise (3 max effort sets (to failure))

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