08.25.2014 – CrossFit Silverback

24
Aug

08.25.2014

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

Budddy Bear (No Measure)

2 athletes 1-6 ladder alternating each set.

Strength

Squat Clean (WUT 80% in 10 min 3 x Max set with 15 breath rest)

WOD

Metcon (Time)

3 rounds for time of:
50 Double Unders
20 Box Jumps 24/20″
10 Thrusters 135/95

Cash Out

Tabata
Sit Up alternating with Flutter Kicks

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