10.07.2013 – CrossFit Silverback

6
Oct

10.07.2013

 

WARM UP

5,10,15
kip swings
supermans
squats
BUY IN
None
STRENGTH
Anterior Hip and
Leg Mobility
WOD
Cindy
AMRAP 20 min
5 x Pull Ups
10 x Push Ups
15 x Squats

CASH OUT

Tabata Sit Ups

Coaches’ Notes:  Hey Silverbacks, another “girl” that you enter into your new Beyond the Whiteboard profile.  Some quick tips.  It’s 20 minutes, as CF goes this is not a sprint.  When done as an Every Minute on the Minute average atheletes will get 10 to 12 rounds before the triplet takes longer than a minute.  That still leaves 8 to 10 minutes in this workout.  Don’t wander all over the room push and squat as close to your pull up bar as you can, not using a band, DROP STRAIT DOWN AND START PUSHING.  Finally, remember that good form is good form the most efficient position is also the fastest, the strongest and the safest.  So Bow legged squats, convict push ups and gymnast pull ups and you should earn the best score possible.

Leave a Reply