06.24.2014 – CrossFit Silverback

23
Jun

06.24.2014

 

Warm-up

Ultimate Stretch

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

Basket Ball

Divide class into two teams. Each team gets two medballs 14’s (men) and 10’s (women). Each team lines up single file the first athlete is 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

Push Press (75% 1 RM set to failure 15 breaths rest x 3)

Rember to score only the 1st set but record the other 2 sets in the notes

WOD

 

3 Rounds “AMREP”
1 min Row for cal
1 min KB Swing (70,53)
1 min Box Jump (24,20)
1 min Rest

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