05.08.2014 – CrossFit Silverback

7
May

05.08.2014

 

Warm-up

Basket Ball

Divide class into two teams. Each team gets two medballs 14’s (men) and 10’s (women) and  lines up single file 12 feet away from upside down jump box. The athlete shoots the ball at the “basket” with a wall ball style throw. Hit or miss runs to retrieve and recycle ball while next athlete is already taking their shot. Taking as many shots in 30 sec as possible. Immediately following the 30 sec the opposite team must perform 2 burpees for every basket scored by their opponent. Reset and repeat 2 more times.

Strength

Deadlift (3-3-3-3)

WOD

20 min AMRAP (reps)

20 sec x Hang Power Snatch
40 rest
20 sec x Toes to Bar
40 rest

Cash Out

Coach’s Mobility

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