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Wednesday 010417

CrossFit Buffalo – CrossFit

Warm-up

6:00 Warm Up

5x Inchworms

4x Lateral Lunge

4x Reverse Lunge

4x Forward Lunge

:30s Row

Weightlifting

Back Squat (4×5 @ 85% 3RM rest 1:30-2:00 between each set)

Gymnastics

3 rounds:

L hang x 10 seconds

Tempo dips x 3 (5 sec eccentric at top 5 sec hold at bottom)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes: for quality

10x One arm kettlebell front rack walking lung right arm steps

10x One arm kettlebell front rack walking lung left arm steps

10x Supinated grip strict toes to bar or knee raise

10x Kettlebell bear crawl steps

17/14 Calorie Row

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