08.06.2014 – CrossFit Silverback

5
Aug

08.06.2014

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

Tabatabell (No Measure)

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

WOD

1: Metcon (Distance)

3 Rounds
2min AMRAP
Barbell Lunge x 6 each leg
Shuttle Run x 20m
Rest 2 min
Rest 5 min (final 2 min rest included) nice try.

2: Metcon (AMRAP – Reps)

3 Rounds
2 Min
KB Swing x 15 (72,53)
Double Unders
Rest 2 min
Rest 5 min

Metcon (Time)

For Time 15 minute time cap
7 x Pull Ups
10 x Push Ups
7 x Pull Ups
10 x Push Ups
7 x Wide Grip Pull Ups
10 x Wide Stance Push Ups
7 x Wide Grip Pull Ups
10 x Wide Stance Push Ups
7 x Chin Ups (reverse grip)
10 x Diamond Push Ups
7 x Chin Ups ( reverse grip)
10 x Diamond Push Ups
All pull up reps performed dead hang

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