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Wednesday 042617

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Walking lunges x 10

Lateral lunges x 5 each leg

Shoulder taps 10 each arm

One legged glute bridge x 10

Skill work:

Accumulate 2 minutes in a Headstand hold or tripod

Weightlifting

Back Squat (3×5-6 @ 70-75% 1RM )

Bulgarian split squats (1×8 @ 25% 1RM Back Squat each leg)

Conditioning – For Quality

Metcon (Weight)

Five rounds for quality:

Barbell Front rack step back lunges x 8 per leg alternating

Push-ups x 20

One arm swings x 10 each arm

Choose weights that can be done for unbroken sets. Push ups should be unbroken for at least first 2-3 rounds so scale accordingly.

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