04.21.2014 – CrossFit Silverback

20
Apr

04.21.2014

Main – CrossFit All Levels

Warm-up

Ultimate Stretch (No Measure)

250m row
Inchworm x 10m
Hamstring Stretch x 10m
Quad Stretch x 10m
Walking Lunge x 10m
Reverse Walking Lunge x 10m
Ultimate Stretch x 10m
Punter’s Walk x 10m

Buy In

“Fast Feet & Hands”
Agility Ladder with 10 squat finisher

Strength

Front Squat (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds
Bear Crawl 20m
3 x Deadlift (315,210)
9 x Lateral Bar Burpees

Cash Out

Wall of Ball (AMRAP – Reps)

2 min Wall Ball (20,14)

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