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Wednesday 022217

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

10M Frog crawls

10M Crab walks

10x Goblet lateral lunges, each side

Strength

Back Squat (4×8 @ 65-70% 1RM, rest 1:45 between each set )

Gymnastics

3 rounds

One arm thoracic bridge push-ups x 5 each arm

Australian pull-ups x 5-10 reps. Pause at top of each rep

Conditioning

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Work in small groups on benches. This WOD is not for time so rest as needed between rounds but move immediately from bench to pull-ups: Should be able to get at least 8 -10 reps on bench so scale weight accordingly. Can Scale pull-ups to max reps ring rows, continuous tempo jumping pull-ups, or Indian pull-ups. Athletes choice on this one.

Cash Out (Optional)

3 rounds

Arm extended side planks right x 20 seconds each side

Front leaning rest x 20 seconds

Arm extended side planks left x 20 seconds each side

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