11.05.2014 – CrossFit Silverback

4
Nov

11.05.2014

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

Agility Ladder (No Measure)

2 x One Foot

2 x Two Feet

2 x Cross Country

2 x Buzz Saw

ITW

Metcon (3 Rounds for distance)

3 Rounds

2min

Squat Clean x 6 – 4 -2 (185, 125)

20 m shuttle Run

2 min Rest

Metcon (3 Rounds for reps)

3 Rounds

2 min

KB Swing 15-12-9 (72/53)

Double Unders

2 min Rest

Metcon (Time)

For Time

50 Dead Hang Pull Ups

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