04.28.2014 – CrossFit Silverback

27
Apr

04.28.2014

 

Warm-up

Ultimate Stretch

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

Strength

Front Squat (5-5-5-5)

Following your warm up all 4 sets at your previous 5 rep or 85%

WOD

Jones Crawl (Time)

3 Rounds
10 x Deadlift (115%BW)
25 x Box Jump

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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