Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S + WOD + Core
Extra = S1 and/ or Core
Strength (S)
Overhead Squat (3-3-3-3-3)
WOD
Metcon (Time)
3 Rounds for time:
30 Kettlebell swings (lvl-35/26)(Rx=53/44)
25 Wall ball shots (lvl=14/10)(Rx=20/14)
20 Pull-ups
Strength (S1)
Push/Pull Day 1
Core
A1: GHD Situps (4 x 20)
A2: Plank (4 x Side plank :45 each side)
Elbows and Feet on ground.
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