08.20.2014 – CrossFit Silverback

19
Aug

08.20.2014

Main – CrossFit All Levels

Warm-up

250 Row and More (No Measure)

250 Row
25 m of:
Jog w./ backward return x 2
High Knees
Butt Kickers
Forward Lunge
Backward Lunge
Skip w/ backward return
Giant Skip w/ backward return
Hop Strong Leg
Hop Weak Leg
Broad Jump

Buy In

Hands and Feet (No Measure)

Each Movement alternate hands and feet on agility ladder.
One Foot/Hand x 2
Two Foot/Hand x 2
Buzz Saw x 2

SILVERBACK STRONG

1: Metcon (Distance)

Row 20 min
Medium Intensity

Metcon (Distance)

The Spartan
2 athletes
A1 Farmer Carry
A2 Bear Crawl
Switch whenever athletes wish or must, bells must never rest more that 3 sec on the deck.

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