04.22.2014 – CrossFit Silverback

21
Apr

04.22.2014

Main – CrossFit All Levels

Warm-up

()

Med Ball Complex (No Measure)

Jog 200m then:
With a partner
30 sec Underhand Toss
30 sec Wall Ball Toss
30 sec Electric Chair Toss
30 sec Seated Toss
30 sec Partner Twist
Repeat

Buy In

Metcon (AMRAP – Rounds and Reps)

3 Minute “Cindy”
5 x Kipping Pull Up
10 x Push Ups
15 x Squats
Done at 3/4 speedt; focus on quality of movement

Strength

Push Press (3-3-3-3-3)

Metcon

Metcon (Time)

“Fran strung out, backward and upside down”
Run 800-400-200
Pull Ups 9-15-21
Thrusters (95,65) 9-15-21

Cash Out

Coach’s Mobility

Leave a Reply