10.08.2013 – CrossFit Silverback

8
Oct

10.08.2013

WARM UP

400m Run with
Push Ups & Lunges
BUY IN
Tabata Rope
STRENGTH
Shoulder Mobility
WOD

For time
50x Sit-ups
50x Double unders
50x Sit-ups
50x Walking lunge steps
50x Sit-ups
50x Burpees
50x Sit-ups

CASH OUT

Coach directed recovery stretch.

Coaches’ Notes:  Hey Silverbacks, I know, I know; a “chipper” from the anti-chipper coach.  Two points, you might have noticed on Monday that there are no abs in Cindy.  Second; well sometimes you gotta do the thing you don’t like.  My problem with chippers, is we don’t learn much, you don’t get the opportunity to groove a skill both fresh and fatigued.  There is a value to repetition in repeated rounds and sets, but it’s body weight week so if we are gonna sneak one in now is the chance and chippers are a great tool for building mental toughness so bring it on.  Good luck and remember to ask the coaches questions, it let’s us know your listening and not unconscious.

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