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CrossFit Buffalo – CrossFit

Warm-up

6 minutes

Frog walks x 10

Wall facing squats x 5

Beat swings x 10 or pronated hang x 20 seconds

Bottom of back squat hold empty bar x 20-30 seconds

Weightlifting

Back Squat (4×1 @ 100% 3RM )

Shoulder Press (2×1-2 @ 100% 3RM )

Then 2×10 @ 52-57% 3RM

Gymnastics

3 rounds

Headstand to plank x 2 (5 second hold in each position)

Supinated dumbbell front raise x 12

Conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

AMRAP 15 minutes

5 Chest to bar Pull-ups

7 Box jumps 30/24

9 Push jerks 135/95

RX

AMRAP 15 minutes

5 Pull-ups

7 Box jumps 24/20

9 Push jerks 95/65

Fitness

AMRAP 15 minutes

5 Ring Rows

7 Heavy Russian swings

9 Push jerks 65/45

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