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Tuesday On Ramp 101116 (D2W2)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

250m Row @ 50% Effort

3 Rounds

8x Squats

6x KB DL

4x Push ups (scale with ring pull ups)

Strength

Turkish Get Up (5×2-3 (each arm))

Make sure to halt in each position

Hollow Basics (5x:10-:15s + :20s Plank)

:10s Hold + :20s Plank, 5 rounds

1. Main focus is getting more solid within these positions, and being able to translate to other movements.

KB Swing Basics (5×8-12)

Conditioning

Metcon (2 Rounds for time)

2 Rounds

250m Row

10 KB Swings

200m Run

5 Burpees

200m run

10 KB Swings

250m Row

Rest 2:00

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