08.27.2014 – CrossFit Silverback

26
Aug

08.27.2014

Main – CrossFit All Levels

Warm-up

Run & Skip (No Measure)

Light Run x 4 with increasing intensity
High Knees 20m
Butt-Kickers x 20m
Skip x 20m
“Big Skip” x 20m
Side Skip x 20m
Siide Skip (opposite dir) x 20

Buy In

Buddy Row (No Measure)

3 x 250 Alternating between 2 or 3 athltetes

WOD

1a: Metcon (Calories)

Row Sprints
3 Rounds
4 min
30 sec work/ 30 sec rest
Rest 4 min

1b: Metcon (Weight)

KB Breathing Ladder (53-35) (35-20)
1-20
Rest between in each set is one breath for each rep just performed. All sets are performed unbroken (don’t put it down until you have taken all your medicine)

Cash Out

Max Flutter Kicks (AMRAP – Reps)

One set continuous until unable to unwilling to keep your feet moving or off the ground.

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