Call Us: 716.601.7300

Wednesday 041217

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

High step ups x 5 each leg

Goblet squat

Behind neck front rack stretch

Empty bar good morning/back squat x 10

Skill work: 5 minutes

Hand balance: Try to accumulate 2 minutes total of hand balancing in handstand hold or frogstand. Tripod of unable to support full bodyweight on hands.

Weightlifting

Back Squat (4×4 @ 79-81% 1RM )

Conditioning

Metcon (4 Rounds for weight)

Rest as needed between sets. Work in pairs or groups if needed.

RxPlus:

Build to four heavy working sets of:

Back rack carry

Pistol squats x 10 alternating

Back rack carry

Handstand walk max distance

Carry is from one platform to other.

Rx:

Build to four heavy working sets of:

Back rack carry

Goblet step ups x 10 alternating

Back rack carry

Handstand Hold max effort

Carry is from one platform to other.
Include HS Hold/HS walk Distance in comments.

Leave a Reply

*

captcha

Please enter the CAPTCHA text