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Tuesday 062017

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Inchworms with push-up x 5

Reverse walking one legged RDL x 5 each leg

Crossover symmetry incline press x 8

Good mornings x 8

Weightlifting

Goodmornings (4 challeneging sets of 8 )

Pressing Work

4 rounds

Close Grip Bench Press x 4-6 reps

6-8x Crossover Symmetry Reverse Flye

Shoulder shift push-ups x max reps (If you cant do push-ups scale to shoulder shift planks max reps)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Five rounds for quality:

One legged kettlebell deadlift (contralateral) x 8 per leg

One Arm kettlebell floor press x 8 per arm

Gorilla Rows x 8 per arm

Push-ups x 16

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