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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 60% Effort

Crossover Symmetry

2 Rounds

10x Slide Out Squats

:20s HS Hold

10 Ring rows

:20s Supinated Hang

Jacked and Tan

Barbell Upright Row (3×3/fail )

1. Work to one heavy weight, continue that for three sets. You must be able to complete at least 3 reps each set, but continue to failure.

Dumbbell Lateral Raise (3×3/fail )

1. Work to one heavy weight, continue that for three sets. You must be able to complete at least 3 reps each set, but continue to failure.

Barbell Curls (3×3/fail)

1. Work to one heavy weight, continue that for three sets. You must be able to complete at least 3 reps each set, but continue to failure.

Core Complex (Complete the following;)

1. 3 Rounds

– 10 Banded Roatations High to Low

– 18 V-Ups

– 10 Banded Rotations Low to High

2. 3 Rounds

– 10 Hanging Leg Raise/T2B Strict

– 8 Weighted Sit Ups (HEAVY)

– :45s Side Plank (each side) add weight

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