11.24.2014 – CrossFit Silverback

23
Nov

11.24.2014

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

3 min Cindy (No Measure)

AMRAP for 3 min

5 x Kip Swing

10 x Superman

15 x Squat

Strength & Power Development

Clean Pull (5 sets of 5 @ 90%)

Back Squat (5 sets of 3 @ 90%)

WOD

Metcon (AMRAP – Rounds and Reps)

11 min, an Ascending Ladder by 3’s (3,6,9,12,15,18,21…) of:

Wall Balls 20/14#

Deadlift 115/75#

Toes to Bar

Leave a Reply