10.30.2012 – CrossFit Silverback

29
Oct

10.30.2012

Coach’s Note:  Remember how we keep hounding y’all about a “smarter” way to do burpees.   Well today is a great test, because if you  focus on your hips you might just have enough shoulders and arms to do the HSPU.  If not, well this could take a while.  Not up for that many HSPU that’s ok, just make sure you are challenging yourself appropriately in the scaling, unbroken sets probably a sign you are not quite challenged enough.

WARM UP: Push Ups and Lunges 

BUY IN:    Tabata Rope

STRENGTH:  Shoulder Mobility

WOD:

200 m run (or 250 row)

21-15-9 of:

HSPU

Burpee

Knees to Elbows

200 m run (or 250 row)

Cash Out: 

 


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