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CrossFit Buffalo – CrossFit

Warm-up

6 Minutes:

Heaven/Hell toe touches x 10

Elbow to instep x 5 each leg

Wall facing squats x 5

Half kneeling bottoms up kettlebell press x 5 each arm

Weightlifting

Back Squat (2×1 @ 100% 3RM)

o Then take 2×6 @ 75% 3RM

Shoulder Press (4×1 @ 100% 3RM )

o Then 1×15 @ 50% 3RM

Gymnastics

3 rounds

Superman push-ups x 15

Double kettlebell overhead hold :30-45 seconds

Conditioning

Metcon (Time)

RX+

AMRAP 20 minutes:

150 Wall balls

100 Double unders

50 Pull-ups

RX

AMRAP 20 minutes:

100 Wall balls

75 Double unders

30 Pull-ups

Fitness

AMRAP 20 minutes:

100 Wall balls

150 Single unders

30 Ring rows

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