07.30.2014 – CrossFit Silverback

29
Jul

07.30.2014

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

Down and Back (No Measure)

2 Rounds
Work with a partner relay style
after each movement.
Walking Lunges x 20m
Burpee Broad Jumps x 20m
Bear Crawl x 20m

SILVERBACK STRONG

1a: Metcon (AMRAP – Reps)

3 Rounds
1 min Tire Flip with in and out

1b: Farmer’s Carry (1 min x 20m with increasing weight x 3 rounds)

Record heaviest carry

2a: Metcon (AMRAP – Reps)

3 Rounds
15 – 12- 9
Step Ups w/ sand bag or plate oh

2b: Metcon (AMRAP – Reps)

3 Rounds
Max Ring Push Ups

3: Metcon (AMRAP – Reps)

40 Sec Work 20 sec rest
Hollow
Sit Ups
Plank Hold
Flutter Kicks

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