06.11.2014 – CrossFit Silverback

10
Jun

06.11.2014

 

Warm-up

Push Ups and Lunges

10 x Squats
6 x Push Ups
6 x Forward Lunges
6 x Offset Push Ups
6 x Rear Lunges
6 x Offset Push Ups
6 x Squat Jumps
6 x Diamond Push Ups

Buy In

“Bring Sally Up” II

Squat Thrusts and Planks

WOD

1.: Metcon

3 Rounds
2 minutes
10 x Barbell Lunges (135, 85)
Shuttle Run
Rest 2 min
Rest 5 min after 3rd round.

2. 3 Rounds
2 minutes
12 x KB Snatch
Row for Calories
Rest 2 minutes
Rest 5 minutes following 3rd round

 

3. Navy Seal Complex

2 rounds of each couplet

7x Dead Hang Pull Up
10 x Push Up

7 x Wide Grip Pull Up
10 x Wide Grip Push Up

7 x Reverse Grip Pull Up
10 x Diamond Push Up

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