10.08.2014 – CrossFit Silverback

7
Oct

10.08.2014

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

Box Jump Gauntlet (No Measure)

2 rounds

3 x Box Jump on boxes of graduating size (12, 16, 20, 24)

3 x Burpees between each box

ITW

1: Metcon (3 Rounds for time)

3 Rounds

10m Barbell Lunges 135/85

Run 400 m

Rest 2:00

After 3rd Round rest 5 min

2: Metcon (AMRAP – Reps)

3 Rounds

2 min

8 x Double KB Clean

Burpees

Rest 2:00

After 3rd Round rest 5 min

3: Metcon (AMRAP – Reps)

Tabata Sit Ups

Eight rounds 10:20

Lowest round is for score

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