09.15.2014 – CrossFit Silverback

14
Sep

09.15.2014

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

Down and Back (No Measure)

2 Rounds
Work with a partner relay style
after each movement.
Walking Lunges x 20m
Burpee Broad Jumps x 20m
Bear Crawl x 20m

WOD

Whole Life Challenge 2014 (AMRAP – Reps)

In 11 minutes:
Run 1/4 mile, 1/2 mile, or 3/4 mile (choose a distance you can finish in 6 minutes or less)
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees

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