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Wednesday On Ramp 122116 (D3W3)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row @ 50% Effort

3 Rounds

5 Squats

5 PVC w/ lat tension DL

6 Lunges

60′ Farmer Carry (Each arm light)

Strength

Back Squat (4 heavy sets of 8-12 )

After last set, complete 3×6-8 reps of Bulgarian split squats on each leg.

Shoulder Press (4 heavy sets of 6-8 )

After last set, complete 2/3×12 Single Arm presses w/ KB or DB. focus on the eccentric slower than the concentric

Conditioning

Metcon (Time)

Row 250m as fast as possible

Rest 2:00

Row 250m as fast as possible

Rest 2:00

Row 500 @ 80% Effort

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