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Wednesday 051717

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Reverse walking lunges x 10 steps

Cossack squats x 5 each leg

Lateral step ups x 5 each leg

30 second bottom of goblet squat hold

Skill work: 3 sets

Handstand shoulder shifts x 3-5 each arm

Go for control not speed.

Weightlifting

Back Squat (o 2×2 @ 90% 1RM )

o 2×10 @ 60% 1RM

Walking lunges (o 4×4 Walking DB Lunges (each leg) HEAVY)

Rest :45s between each leg (8 total walking lunge steps)

Conditioning

Metcon (Time)

RX+

3 rounds for time:

Run 800 meters

15 GHD sit ups

15 deadlifts 225/175

RX

3 rounds for time:

Run 800 meters

30 sit-ups

15 deadlifts 185/125

Fitness

3 rounds for time:

Run 800 meters

30 sit-ups

15 deadlifts 155/105

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