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Tuesday 053017

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Inchworms x 5

Reverse walking one legged RDL x 5 each leg

Supinated hang x 30 seconds

Scapular push-ups x 8

2 rounds:

Bird dogs x 5 each side (pause at end range)

Paloff press x 10

Weightlifting

1 Leg RDL (4 challenging sets of 8-15 each leg)

cane use barbell/KB

Walking lunges (4×10 each leg no weight)

1. Focus on a large step out in front to stretch the back leg

2. Between each set complete 200M Stiff Leg Row

Double KB OH Hold (3x :30s on, :30s off at challenging weight )

Conditioning

Metcon (Time)

2017 Regional Event 6…ish

For time:

30-cal. row

20 burpee box jump-overs

10 Stone over shoulder

Men use a 30-in. box

Women use a 24-in. box

Weight of choice for stones

Post time and stone weight

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