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Wednesday 051017

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Elbow to instep x 10 steps

Goblet squat x 10

Straddle inchworms x 5

Press to handstand work: Choose appropriate version sets of 3-5 sets of 3-5 reps

Press to handstand on wall

Tripod to headstand-advanced keep legs straight-max reps

scale or scale to tripod or plank hold

Weightlifting

Back Squat (o 2-3×3 @ 84-86% 1RM )

Bulgarian split squats (o 2×8 @ 28-30% 1RM Back Squat, R1:00)

Conditioning

Metcon (Time)

AMRAP 15 minutes:

5 strict pullups

10 burpees

20 double unders

Scale pull-ups to ring rows

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