02.05.2013 – CrossFit Silverback

4
Feb

02.05.2013

FREE INTRODUCTORY LESSON for visitors on Tues or Thurs at 5:30 pm. GET IN TONIGHT.

WARM UP:  Row 500m then

BUY IN:  3 rounds

10 x Lunges
10 x Hollow Rock
10 x Squats

STRENGTH:  

10 sets x 2 Deadlift (hand release at bottom, NO TOUCH AND GO)
Complete set every 2:00 minutes Ultimately trying for a 2RM here

WOD: 

100 Double Unders Immediately followed by
5 Rounds for Time:
10 Toes 2 Bar
5 Deadlifts @ 85% of  final weight from Strength  

Cash Out: 

   3 Min cumulative handstand hold

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