09.24.2014 – CrossFit Silverback



Main – CrossFit All Levels

Buy In

Agile 8 (No Measure)

Foam Roll IT Band
Foam Roll Adductor
Piriformis Release with L-Ball
Roll Over to V-Sit x 10
Fire Hydrant x 10 each leg
Mountain Climbers x 20
Groiners x 10
Static Hip-flexor stretch

Buy In

Buddy Row (No Measure)

3 x 250 Alternating between 2 or 3 athltetes


Metcon (Weight)

4 Rounds
1a) Turkish Get Up 3,2,1,1
1b) 60m Farmer Carry

Metcon (Weight)

2a) Double KB Clean x 8,6,4,2
2b) Double KB Push Press x 4,3,2,1

Metcon (No Measure)

3) Dead Hang Pull Ups x 50

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