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Tuesday 022817

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Crossover symmetry hip pullthroughs x 10

One arm overhead walk x 75 feet

Kettlebell good mornings x 10

Weightlifting

Deadlift (6×4 2/ :03s eccentric each rep @ 76% 1RM DL, R1:30)

Shoulder Press (4×8 @ 65-85% 1RM, R1:40)

Accessory Work

o 3-5 rounds

 8-12x 1 Arm DB Row w/ elbow flared out, each arm, :04s eccentric each rep

 8-12x Banded Face Pulls, :04s eccentric each rep

 8-12x Wide Grip Scapular Pull Ups w/ weight vest

Conditioning

Metcon (Time)

Kettlebell Annie

For time:

50-40-30-20-10

Kettlebell swings

Sit-ups

RX+ 2/1.5

RX 1.5/1.25

Fitness 1.25/1

Cash Out (Optional)

3 rounds

Cobra stretch x 10

Jefferson curls x 10

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