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Monday 071717

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Samson stretch x 10 steps

Beat swings x 10

Cossack squats x 10 each leg

Front squat x 5

Strength

Front Squat (2 challenging sets of 5 )

Double KB Complex (3 sets of the following)

 3x Front Squat, 3x Forward Lunge each Leg, 3x Reverse Lunge each leg

Barbell Upright Row (4 challenging sets of 15)

Control eccentric for :02s each rep

Conditioning

Metcon (AMRAP – Rounds and Reps)

RX+

AMRAP 20 minutes:

10 Pull-ups w/ 20/10# Weight Vest

20 air squats w/ 20/10# Weight Vest

30 Double Unders w/ 20/10# Weight Vest

RX

AMRAP 20 minutes:

10 Pull-ups

20 Air Squats

30 Double Unders

Fitness

AMRAP 20 minutes:

10 Calorie Row

20 Air Squats

30 Sing Unders

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