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Wednesday On Ramp 091416 (D3W2)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

Row 500m @ 50% Effort

Dynamic Stretching

Foam Roll

Strength

Squat Basics (4×10-15 )

Focus on Bulgarian style squatting, farmer carry hold here if barbell is to difficult

Deadlift Basics (4x 10-15)

Introduce barbell

Conditioning

Metcon (AMRAP – Reps)

2 rounds

1:00 Burpees

1:00 Rest

1:00 Squats

1:00 Rest

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