CrossFit Buffalo – CrossFit
Inchworms x 7
Handstand hold x 20 seconds
Back extensions x 10
Russian farmer carries (LIGHT)
Jog 100 meters
Summer Benchmark 2017 – 1 (Time)
30 Minute running clock
15 minutes to run 1 mile
Performed as four 400 meter laps. Score is 1 rep per 400 meters or as total time if mile is completed.
Then; see below
Summer Benchmark 2017 – 2 (AMRAP – Rounds and Reps)
5 Double kettlebell cleans
10 Ring push-ups
15 Sit-ups/GHD Sit Ups
1. We will be re testing this at end of summer.
2. Weight of choice on cleans. Should be able to hit reps consistently unbroken but should still be a challenge.
3. Make note of foot position on ring rows. Would be wise to measure how far your feet are from wall for accuracy.
4. Choose GHD sit-ups or abmat sit ups. GHD choose a standard to touch (floor, stacked plates..) Rep ends when you touch foot pads. Abmat sit-ups shoulder must touch floor, sit all way up touch foot anchors.