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Wednesday 050317

CrossFit Buffalo – CrossFit

Warm-up

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

Weightlifting

Back Squat (o 2-3×4 @ 78-82% 1RM)

Conditioning

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

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