06.30.2014 – CrossFit Silverback

29
Jun

06.30.2014

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

Tabatabell (No Measure)

Light to medium KB, Alternate tabat rounds between swings and goblet squats. Lowest round is score.

Strength

Back Squat (Excluding warm up 3 sets to find your 5 rep max)

WOD

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP
9 x Deadlift (255,175)
9 x Handstand Push Ups
9 x Pull Ups

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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