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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 60% Effort

Crossover Symmetry

2 Rounds

5 Ring Rows

10 Squats

5 LAteral Step Ups

10 Push Ups

Jacked and Tan

DB Bench Press (5 heavy sets of 8-15 )

1. Between each set complete 15 Bent over Reverse Flies

2. Rest 2:00 Between each set

Bent Over Row (4 heavy sets of 10 (all from BK))

1. Between each set complete 1:00 Plank

2. Rest 2:00 Between each set

Barbell High Pull (4 heavy sets of 6 )

1. Between each set complete 12 Back Extensions (on GHD), add weight if possible.

2. Rest 1:30 between each

Core complex (4 Rounds, Rest as little as possible between ea.)

1. :45s Side Plank + weight (each side)

2. 8-10x Hanging Leg Raises

3. 8x Barbell Rotation each way

4. 8-15x Ab Roller

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