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Tuesday 080216

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:


Walking lunges


Inchworms


Crab walks

Jacked and Tan

4 Rounds – Back Rack Lunge + RDL

1. 6x (each leg) Back Rack Reverse Lunge @ 35-40% 1RM Back Squat

2. 8x RDL @ 55-60% 1RM DL

3. Rest 2:00 between each set

3 Rounds – Incline Bench + B/O Row

1. Incline DB Bench Max Effort, AHAP to failure

2. Bent Over DB Row Max Effort AHAP to failure each arm

3. Rest 2:00 between each set

3 Rounds – Core Circuit

1. 12x Banded Rotations (high to low) each side

2. 6-10 Strict T2B/Strict Leg Raise

3. 12x Banded Rotations (low to high) each side

4. :20s Anti Rotation Hold, each side

Bae Watch

4 Rounds – Back Rack Lunge + RDL

1. 6x Back Rack Reverse Lunge @ 35% 1RM Back Squat

2. 8x RDL @ 50% 1RM DL

3. Rest 1:30 between each set

Bae Watch – Conditioning

Metcon (Time)

5 Rounds

• 15 Squats (no weight)

• 12 Jumping Lunges

• 100M Sprint

• 10 KBS

• Rest 1:00

3:00 Rest – after 5th round

5 Rounds

• 250M Row

• 8 Push Ups

• 8 Ring Rows

• Rest 1:00

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