10.28.2014 – CrossFit Silverback

27
Oct

10.28.2014

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

3 min Cindy (No Measure)

AMRAP for 3 min

5 x Kip Swing

10 x Superman

15 x Squat

Strength & Power Development

Snatch Balance (70% 3×2, 75% 3×2, 80% x 3)

Push Press (80% 5×5)

WOD

Metcon (AMRAP – Reps)

4 rounds, 1 min per, :30 rest

:60 Max 10m Shuttle Run, rest :30

:60 Max Pullups, rest :30

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