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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 60% Effort

Crossover Symmetry

2 Rounds

– 10x Shoulder Taps

– 10x “T” Push Ups

– 10x Squat Sky Reaches

– 10x Elbow to Instep

Jacked and Tan

Bench Press (6×8 with 2:00 rest between each, ascend weight)

1. Between each set complete 12 Cable Rows (with crossover symmetry)

One Arm DB/KB Row (6×8, with 2:00 rest between each, HEAVY)

1. Between each set complete 8x DB Fly

Pull-ups ((or Chin Up) 4×6-8)

1. Scale with Ring Rows to the most difficult scale

2. Between each set complete 10x Upright Rows with barbell

Core complex (3 Rounds, Rest as little as possible)

1. 10x Weighted Sit Up

2. :20s Hollow Hold

3. 10x Ab Rollers

4. :30s Side Plank + Weight each side

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