10.09.2010 – CrossFit Silverback

8
Oct

10.09.2010

WARM UP

Run & Skip
BUY IN
1 min  Shuttle Run
! min Rest
1 min Shuttle Run
STRENGTH
Navy Seal Complex
WOD
Complete as many rounds as possible in 12 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
CASH OUT:
Wall Ball Sit Ups
 Coaches’ Notes:  Hey Silverbacks, it’s all body all 12 minutes on this one.  What I love most about this workout.  Three movements that you just don’t see.  Adaptation makes us stronger and faster but it also makes what was new old.  Remember your first Burpee?  They aren’t really any more fun now, but you sure can do more of them right?  This is a great opportunity to remind your body, “routine is the enemy”.,  FORM NOTE…stay TIGHT,TIGHT, TIGHT IN THE FIRST THREE MOVEMENTS!

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