11.19.2014 – CrossFit Silverback

18
Nov

11.19.2014

Main – CrossFit All Levels

Warm-up

The Chan warm-up (No Measure)

25 x Side Straddle Hop (jumping jack)

20 x Side Straddle Hop (alt. arm)

4 x Long Lunge Twist (each leg)

6 x Fighter Lunge Squat (each leg)

10 x Speed Skater

5-1 x Modified Inch-worm

10 x Paint the Walls (small, med, large)

10 x Paint the Walls (reverse)

10 x Twist the Towel (each side)

Buy In

Buddy Row (No Measure)

3 x 250 Alternating between 2 or 3 athltetes

SILVERBACK STRONG

1a: Front Squat (5 sets of 4 @ 85%)

1b: Metcon (5 Rounds for reps)

5 Rounds

Near Max Dead Hang Pull Up

2a: Clean Deadlift (4 sets of 5 @ 110%)

2b: Farmer’s Carry (60m x 4)

Metcon (AMRAP – Reps)

Tabata Giant

4 min

Sit Ups 40 sec work 20 sec rest

alternating with

Push Ups 40 sec work 20 sec rest

4 min

Sit Ups 20 sec work 10 sec rest

Push Ups 20 sec wrork 10 sec rest

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