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On Ramp Monday 071717 D1W32017

CrossFit Buffalo – On Ramp

Warm-up

2-3 Rounds

8x Inchworms

10M Gorilla Walk (Each way)

10M Stiff Arm Stiff Leg Bear Crawl

8x Elbow to Instep (each leg)

20M 1 Arm OH Carry, each arm

Strength

KBS Intro

– then –

2-4 Rounds

6-10 Step Ups + weight if possible

6-10 KBS at challenging weight

Plank :10-:20s + weight if possible

Muscle Clean Intro!

Conditioning

Metcon (Distance)

1.) 4 Rounds

:30s Easy Row

:30s All Out Row

Rest 3:00

2.) 4 Rounds

:30s Easy Row

:30s All Out Row

Rest 3:00

3.) 4 Rounds

:30s Easy Row

:30s All Out Row

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