04.01.2014 – CrossFit Silverback

31
Mar

04.01.2014

WARM UP
7’s On the Rower (damper on 5)
7 Strokes Body Only (hinge at hip straight legs every rep)
7 Strokes Body & Arms (hinge at hip arm pull follow through, still no legs)
7 Strokes Legs Only half slide (seat only moves up the rail halfway)
7 Strokes Legs & Body (hinge at hip) half slide
7 Strokes Legs, Body & Arms half slide
7 Strokes Legs Only full slide
7 Strokes Legs and Body full slide
Whatever time remains of 7 minutes row it out.
BUY IN
Tabata Jump Rope 4 Rounds Single Unders  4 Rounds Double Unders
STRENGTH Push Press 5-3-3-1
WOD DU x 50-40-30-20-10 Squat Cleans (135,95) 15-12-9-6-3 
CASH OUT Tabata Sit Ups with Glute Bridge for “rest”

 

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