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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000m Row @ 70% Effort

Crossover Symmetry

2 Rounds

10x Goblet Squats

:20s Plank

10x Reverse Lunge

:20s Plank

Jacked and Tan

Front Squat (Cycle Front Squats, 4×5)

1. One rep is down, half up, back down, all the way up. Complete 5 reps like that at 50-55% 1RM.

2. Rest 1:30 between each set

Bulgarian split squats (4 heavy sets of 8 )

1. Between each set complete 4 jumping lunges.

2. Rest 1:30 between each set

Core complex (Complete 3 Rounds of the following)

10x Leg Lifts

:45s Plank + weight

10x Ab Roll Outs

:45s Side Plank L + weight

10x Russian Twists + weight

:45s Side Plank R + weight

Conditioning

Metcon (No Measure)

12:00 EMOM

Odd Min – 3 Power Cleans @ 70% 1RM

Even Min – 9/7 Calorie Row

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