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CrossFit Buffalo – CrossFit

Warm-up

2 rounds:

Samson stretch x 10 steps

Beat swings x10

Lateral lunges x 10 each leg

3 rounds

Hollow hang x 30 seconds

Superman hold x 30 seconds

Weightlifting

Bulgarian split squats (3×10-15 each leg @ 10-18% 1RM Back Squat )

Lateral High Box Step Ups (4×6-10 each leg )

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 15 minutes:

4 handstand push-ups

8 Toes to bar

12 Double kettlebell deadlifts 2/1.5 pood

Rx: As written

Scale HSPU to KB or DB press, TTB to hanging knee raise, KB weight as needed

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