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Wednesday On Ramp 121416 (D3W2)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

Row 800m @ 50% Effort

Dynamic Stretching

Foam Roll

Strength

Squat Basics (4×10-15 )

M1: Focus on Bulgarian style squatting, farmer carry hold here if barbell is to difficult

M2: Build to 4 heavy set of 5 Bulgarian squats, or split squats pending on mobility, each leg.

– Can be scaled with DB’s/KB’s at side

Deadlift Basics (4x 10-15)

M1: Introduce barbell

M2: Review and demo

Conditioning

Metcon (AMRAP – Reps)

2 rounds

1:00 Burpees

1:00 Rest

1:00 Squats

1:00 Rest

M2: Complete burped box jumps instead of burpees

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