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Tuesday 121316

CrossFit Buffalo – CrossFit

Warm-up

6 minutes


Toe touches x 10


Handstand hold x 20


K bell Good mornings x 10


Crab walks x 30 feet

Weightlifting

Deadlift (up to one heavy set of 3 (traditional or sumo))

Push Press (4 heavy sets of 8 )

– Between each set complete 8/fail DB Bench Press

Accessory Work

3-4 Rounds

• 8x 1 Arm Upright Row each arm

• :30s Back Extension hold + 4-8x Hanging Straight Leg Raises

• 10x Batwing Rows hold at the top for :04s

Conditioning

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
RX+ is J.T. as written

RX

15-12-9 


HSPU


Ring dips


Push-up

*Strict Press in place of HSPU if that is a limiting factor

Fitness

21-15-9


Shoulder press


Burpees

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