CrossFit Buffalo – CrossFit
1000M Row @ 60% Effort
6x 1 Leg RDL (Each arm)
:20s HS Hold
:20s Supinated Hang
Jacked and Tan
Deadlift (3×1 @ 110% 5RM)
1. After last single, take 2×8 @ 87-90% 5RM, rest 1:00 between each set
Banded lat pulldowns (4 high tension sets of 15)
1. Between each set complete 8x 1/4 DB Bench Press (flat bench) AHAP.
A.) Start on chest, press 1/4 way up, back down, all the way up, that is one rep.
Back extension (4×12, add weight if possible )
1. Between each set complete 8x banded hamstring curls
A.) Tie red (or higher tension band) to rig, lay face down with band around feet, and pull both feet as close to your butt as possible. Control the eccentric.
4 Box Jumps @ 30/24″
RX+ option – increase height of the box