07.23.2014 – CrossFit Silverback

22
Jul

07.23.2014

 

Warm-up

Agile 8

Foam Roll IT Band
Foam Roll Adductor
Piriformis Release with L-Ball
Roll Over to V-Sit x 10
Fire Hydrant x 10 each leg
Mountain Climbers x 20
Groiners x 10
Static Hip-flexor stretch

Buy In

“Bring Sally Up” II (No Measure)

Squat Thrusts and Planks

SILVERBACK STRONG

1a: Floor Press (5 x 5 increasing in value)

1b: Rope Climb (5,4,3,2,1)

2: Metcon (AMRAP – Reps)

Tabata Jump Rope
Double Unders if you got them

3a: Ring Rows (4 x max)

3b: Diamond Push-Ups w/med-ball (3 x max)

Place hands close grip on med-ball

Metcon (AMRAP – Reps)

Tabata Sit Ups

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