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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 50% Effort

2 Rounds

10x Sumo Inchworms

10x Side Shuffle (each side)

10x Squat Press Outs

10M Bear Crawl

Weightlifting

Close Grip Incline Bench Press (3×3/fail )

Pull-ups (3×3/fail + 5-10# from last week)

Chest Isolation + Horizontal Press (3 Rounds )

10-15x Crossover Symmetry Cable Flye

immediately into max effort push ups

Rest 1:40 between each set

Vertical Pulling (3 Rounds )

8-12x Wide Grip Lat Pulldown

Immediately into max effort banded chin ups, w/ controlled eccentric (all strict)

Rest 1:40 between each set

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