08.13.2014 – CrossFit Silverback

12
Aug

08.13.2014

Main – CrossFit All Levels

Warm-up

Agile 8 (No Measure)

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

1: Metcon (Weight)

3 Rounds
Double KB Clean (2,4,6,8,10)
30 sec between each set
Rest 2 min

2: Metcon (Weight)

3 Rounds
Double KB Swing (4,6,8,10,12)
30 sec between each set
Rest 2 min

3: Metcon (AMRAP – Reps)

4 Rounds 30:30 work, rest
Frog Jumps
Rest 2 min
4 Rounds 30:30 work, rest
Split Jumps
Rest 2 min
4 Rounds 30:30 work, rest
Burpees

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