10.22.2014 – CrossFit Silverback

21
Oct

10.22.2014

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

1: Metcon (AMRAP – Reps)

6 Rounds

Tire Fight x 30 sec

Rest 30 sec

Sledge Hammer Strike x 30 sec

Rest x 30 sec

2: Metcon (Distance)

3 Rounds

Farmer Carry 2 min x max distance

Rest 1 min

3: Metcon (Weight)

KB Swing x 10, 8, 6

Single Arm Row x 10, 8, 6 (each arm)

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