10.15.2014 – CrossFit Silverback

14
Oct

10.15.2014

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

” This is my KB” (No Measure)

3 rounds

1 min of each

KB Swing

Around the World

Figure 8

Box Step Up

SILVERBACK STRONG

1a: Floor Press (5,4,3,2)

1b: Pendlay Row (5,4,3,2)

2a: Ring Dips (4 x Near Max)

2b: Inverted Ring Rows (4 x Near Max)

3: Front Squat (60% x 8, 65% x6, 70% x 5, 75% x 3, 70% x 5)

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