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Tuesday 071817

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Inchworms x 5

Walking lunge x 10 pull knee in at top and calf raise on support leg

Butt kickers half length of gym

Power clean x 5

Barbell Option A

Power Clean (4 challenging sets of 3-5 )

Barbell Option B

Double kettlebell clean (4 challenging sets of 8-10)

BB Option C – “Straight Outta On Ramp”

Muscle Clean Complex (Muscle Clean + 2 PClean, 4 challenging sets)

Accessory Work

3-4 Rounds

Side plank with rotation right x 15

Front leaning rest x 30 seconds

Side plank with rotation left x 15

Reverse plank x 30 seconds

Conditioning

Metcon (Time)

4 rounds:

Run 400 meters

Rest 1 minute between rounds

Then:

Tabata sit-ups

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