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CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

High knee reverse lunges x 5 each leg

Lateral box step overs x 5 each leg

2 rounds:

Beat swings x 10

Bear crawls x 50 feet

Weightlifting

Back Squat (3×4 @ 78-82% 1RM)

Gymnastics

4 sets

Reverse hyper hold on GHD x 30 seconds

Conditioning

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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