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Wednesday On Ramp 120716 (D3W1)

CrossFit Buffalo – On Ramp

Warm-up

M1 and M2:

Crossover Symmetry

Intro Foam Rolling/Lacrosse ball pinning

Dynamic Stretching

Strength

M1:

Deadlift Basics

3-5 Rounds of

 Hip Bridge x10-15 + weight

 Farmer Lunges x10-15 + weight

 KB RDL/Goodmorning x6-10 heavy

Warm-up (No Measure)

Rowing Basics
After 10:00-15:00m, complete;

2x250m Row As Fast as Possible, Rest 1:00 between each attempt

Strength

M2:

Deadlift (3×8 @ 80% of weight tested)

1. Then, jump in with the rest of the group and to finish up with 1-2 rounds of accessory work.

Conditioning

M1 and M2:

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