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Tuesday 071916

CrossFit Buffalo – CrossFit

Warm-up

1000m Row @ 50% Effort

2 Rounds

5 PVC Passthroughs

7 Push Ups

:30s Plank

Jacked and Tan

Bench Press (4×15 AHAP, R 2:00)

1. Sets 1-2 leave a couple reps in the tank

2. Sets 3-4 go for broke, make sure to have a spotter

One Arm DB/KB Row (3×18-20 AHAP, each arm, Rest 1:00)

Incline bench Y-raise (5×3, 1113T, R 1:30)

Core Complex (3 Rounds )

10 Banded Rotations (each side)

1:00 Plank + weight

10 Kneeling Wall Ball Side Toss (each side)

:30s Side Plank (each Side) + weight

Core Complex (3 Rounds )

10 Strict T2B/Leg Raise

200′ Front Rack Carry AHAP

20 V-Ups

Bae Watch

Upper Body Circuit (4 Rounds )

15 DB/KB Bench AHAP

20 One Arm DB/KB Row (Each arm)

Rest :45s

Bae Watch – Conditioning

Metcon (Time)

3 Rounds

:45s Row All out

1:15 Rest

– 2:00 Rest After last Round –

3 Rounds

8 T2B/Leg Raise

12 DL @ 55%

100M Sprint

1:00 Rest

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