09.03.2014 – CrossFit Silverback

2
Sep

09.03.2014

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

3 min Cindy (No Measure)

AMRAP for 3 min
5 x Kip Swing
10 x Superman
15 x Squat

WOD

1: Metcon (No Measure)

Navy Seal Complex
All Pull Ups performed Dead Hang at a steady workman like pace

7 x Pull Ups
10 x Push Ups
7 x Pull Ups
10 x Push Ups
7 x Wide Grip Pull Up
10 x Wide Push Up
7 x Wide Grip Pull Up
10 x Wide Push Up
7 x Chin Up
10 x Diamond Push Up
7 x Chin Up
10 x Diamond Push Up

2: Metcon (Distance)

Row
15 x 30 sec row / 30 sec rest
Attempt to row min 150m per round for men 100m per round for women.

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