05.07.2014 – CrossFit Silverback

6
May

05.07.2014

 

Warm-up

Run & Skip

Light Run x 4 with increasing intensity
High Knees 20m
Butt-Kickers x 20m
Skip x 20m
“Big Skip” x 20m
Side Skip x 20m
Siide Skip (opposite dir) x 20

Buy In

Hands and Feet

Each Movement alternate hands and feet on agility ladder.
One Foot/Hand x 2
Two Foot/Hand x 2
Buzz Saw x 2

WOD

800m Run

Max Effort 800m Run
Rest 5 min following Run

AMRAP- REPS

Max Pull Ups x 2 min
Rest 2 min
Max Push Ups x 2 min
Rest 2 min
Max Pull Ups x 1 min
Max Push Ups x 1 min
Rest 2 min
Max Pull Ups x 30 sec
Max Push Ups x 30 sec
Rest 5 min

AMRAP – Reps

Max Squats x 2 min
Rest 2 min
Max Sit Ups x 2 min
Rest 2 min
Max Squats x 1 min
Max Sit Ups x 1 min
Rest 2 min
Max Squats x 30 sec
Max Sit Ups x 30 sec
Rest 5 min

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