02.05.2014 – CrossFit Silverback

4
Feb

02.05.2014

WARM UP
250 Row + 3 Rounds of 5xKip Swing, 5xPush Ups, 10xSquats

BUY IN
Agility Ladder with Sprint:
One Foot x 3
Two Foot x 3
Cross Country x 4

STRENGTH

WOD

SILVERBACK STRONG
1A) Kettlebell clean & press 5 x 5
1B) rope climb 5 x
2A) sandbag reverse lunges 4 x 6 ea. Leg (switch placement of Bag on every set)
2B) band pull aparts 4 x 25
3) jump rope tabata x 8 minutes: 20 sec. work/10 sec. rest
4) ab circuit: 4 exercises x 20 reps each

CASH OUT

2 min Max HSPU or Max Wall Climb

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