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Wednesday 052417

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Reverse Samson stretch x 10 steps

Inchworms x 5

Cossack squats x 5 each leg

T push-ups x 5 each arm

Weightlifting

Back Squat (o 3-4×3 @ 70-80% 1RM )

Bulgarian split squats (o 2×10 @ 25-30% 1RM Back Squat )

– Can scale w/ DB’s held at side instead of barbell back loaded

Conditioning

Metcon (No Measure)

AMRAP 25 minutes for quality:

Ring push-ups x 8

Waiter squat right arm x 8

Waiter squat left arm x 8

Scap depressions on dip bars x 15

Seated pike lifts x 10

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