06.03.2014 – CrossFit Silverback

2
Jun

06.03.2014

Main – CrossFit All Levels

Warm-up

Ultimate Stretch (No Measure)

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

Buy In

KB Swing and Clean Gauntlet (No Measure)

In ascending order 5 KB lightest to heaviest 3 swings, 2 cleans, 1 press. Two times through each arm

Strength

Push Press (3 x Max 15 breath rest @ 100% of your Front Squat)

WOD

Metcon (AMRAP – Rounds)

10 min
10 Cals
10 Sit Ups
10 KB Swings 70,53

Cash Out

Coach’s Mobility

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