02.28.2013 – CrossFit Silverback

28
Feb

02.28.2013

Coach’s Note: So you either took the day off or you got a big smooch from the “thruster fairy”, either way you oughta be fresh as a daisy for some heavy deadlifts.   Don’t let the run fool you!  Trying to run without the aid of your posterior chain is always an adventure.   You know what Marci did today when she missed the 20 inch box and fell, IMMEDIATELY GOT UP AND CRANKED OUT 3 THRUSTERS!!!   Keep it coming Silverbacks this week has been inspiring watching you all go fast and heavy.

WARM UP  

10 x hanging kip swings
Push Ups and Lunges
10 x hanging kip swings

BUY IN 

5 min “Cindy”

STRENGTH

Mobility (shoulders/hips)

WOD

3 rounds
Run 400m
5-3-1 x Deadlift (315#/205#)
5-3-1 x Handstand push-up

CASH OUT

3 min:  Burpees – Rest – Burpees

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