05.29.2014 – CrossFit Silverback

28
May

05.29.2014

Main – CrossFit All Levels

Warm-up

Chaos (No Measure)

3 x Squats
Run 20m
3 x Squats
3 x Push Ups
Run 20m
3 x Squats
3 x Push Ups
3 x Sit Ups
Run 20m
On each subsequent lap the first athlete to the end of the run calls out the next 3 rep movement to add. Continue until class dissolves into chaos

Buy In

Rolling 7’s (No Measure)

Team of up to 4 Athletes lines up and completes relay style
7 Rounds
1-2-3-4-5-6-7
Box Jump
Push Up
Wall Ball (16,10)

Strength

Deadlift (75% 1RM max reps with 15 breath rest x 3)

WOD

Metcon (Time)

7 Rounds
10 x Wall Balls
5 x Burpees
Every 2 min on the minute 20 meter bear crawl

Cash Out

Tabata Sit Ups

Sit ups following a 20 sec work 10 sec rest for 8 rounds protocol

Leave a Reply