Call Us: 716.601.7300

Wednesday 050317

CrossFit Buffalo – CrossFit


2 rounds:

Crab walks

Kettlebell sumo squats x 10 (standing on two boxes. Pause at bottom of each rep)

Beat swings

2 rounds:

Prone elbow extension slide and lift x 10

Tall kneeling band transition drill x 5-10

Skill work: Muscle-up transition drills

3-5 sets 3-5 reps


Back Squat (o 2-3×4 @ 78-82% 1RM)


Metcon (Time)

For time:

Run 400 meters

5 rounds of Cindy

Run 800 meters

5 rounds of Cindy

Run 400 meters

RxPlus: 20 /15 pound vest

Rx: as written

Fitness: Jumping pull-ups

Leave a Reply



Please enter the CAPTCHA text