09.10.2014 – CrossFit Silverback

9
Sep

09.10.2014

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

The Quarter Deck (No Measure)

2 Rounds
30 sec of:
High Knees
Push Ups
Flutter Kicks
Mountain Climbers

ITW

1: Metcon (Distance)

3 Rounds
2 min
7 x Deadlift @ 75%
Flying Burpees
Rest 2 min

2: Metcon (AMRAP – Reps)

3 Rounds
2 min
Double KB Combo
Clean x 3
Front Squat x 2
Push Press x 1
Farmer Step Ups for remainder

Metcon (No Measure)

Dead Hang Pull Up
Pyramid 1-6-1
Wide Grip 1-6-1
Chin Up 1-6-1

Leave a Reply