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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row

Crossover Symmetry

2 Rounds

10 Goblet Squats

10 Kossack Squats

10 Reverse Lunges (no weight)

Jacked and Tan

Incline Barbell Bench (4 heavy sets of 12-16)

1. Complete a :02s eccentric on each rep

2. Between each set complete 10-15 Reverse Flys

DB Chest Flys (3 heavy sets of 12, rest :45s between each set)

1. between each set complete 3 Chin Ups

Conditioning

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Accessory Work

4 Rounds

20x V-Ups

1:00 Plank + Weight

:30s Banded Anti-Rotation (each way)

10x Strict Leg Raise

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