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Wednesday 120716

CrossFit Buffalo – CrossFit

Warm-up

6:00 AMRAP

3x Inchoworms

6x Lateral Lunges ea. leg

3x Elbow to Instep

20x Toe Touches

5x Shoulder Tap ea. arm

Weightlifting

Shoulder Press (5×4 @ 100% of best set from last week)

Back Squat (3×2 @ 90-95% of 3RM)

1. Then 2×4 @ 82-85% 3RM, pause on 2 and 4

Gymnastics

3 rounds

Superman hold push-ups x 10-15 reps

Double kettlebell overhead hold with feet together x 30 seconds

Conditioning

Metcon (Time)

RX+

10 rounds for time:

10 C2B Pull-ups

10 Push-ups

10 T2B

10 Squats

“Broken Angie”

RX

10 rounds for time:

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Squats

Fitness

10 rounds for time:

10x Ring Rows

10x Ring Push Ups (shoulders must touch top of rings)

10x Sit Ups

10x Squats

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