10.01.2014 – CrossFit Silverback

30
Sep

10.01.2014

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats
6 x Push Ups
6 x Forward Lunges
6 x Offset Push Ups
6 x Rear Lunges
6 x Offset Push Ups
6 x Squat Jumps
6 x Diamond Push Ups

Buy In

“Bring Sally Up” II (No Measure)

Squat Thrusts and Planks

SILVERBACK STRONG

Metcon (No Measure)

5 Rounds
Tire Flip x 5
Wall Climb x 3

Metcon (No Measure)

4 Rounds
20m x Fig 8 March
immediately followed by max KB swing

Metcon (AMRAP – Reps)

10 min AMREP
Deadhang Pull Ups
Strict Plank Push Ups

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