02.14.2013 – CrossFit Silverback

14
Feb

02.14.2013

DON’T FORGET ABOUT FUN da MENTALS MOVING TO 7:30 PM Tues and Thurs.

AND COME ON IN FOR THAT FREE INTRODUCTORY WORKOUT AT 5:30PM TUES and THURS

WARM UP:  Run 400m and 

12 x Pass Through
12 x Good Mornings
12 x Overhead Squats

BUY IN:

Tabata (Alternating between Push Ups and Squats)

STRENGTH:  

Work Up to 85% of Deadlift rest 3 min then attempt 3 x max # (no bouncing, dribbling or pause allowed)

Remember, the set is over when proper form can no longer be maintained.

WOD: 

3 rounds
15 x Front squat (115#/95#)
20 x KB swings (70#/45#)
30 x Sit-ups

Cash Out:

None

 

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