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Tuesday On Ramp 121316 (D2W2)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500M Row

3 Rounds

• 8x Goblet Squats/Slide Out Squats

• 8x KB Good mornings

• 6-10x Ring Push Ups

Strength

Turkish Get Up (5×2-3 (each arm))

1.Make sure to halt in each position

2. M2 group, work to a heavy set of 3-5 on each arm

Hollow Basics (Complete 4 Rounds of the following for quality)

• :20s Hollow Body Hold

• 6x KB Swings (heavy)

• 10x Sit Ups

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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