12.03.2014 – CrossFit Silverback

2
Dec

12.03.2014

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

SILVERBACK STRONG

1a: Back Squat (5 x 8 @ 70%)

1b: Pull-ups (5 sets strict Dead Hang)

2a: Double KB Rack Lunge (4 x 20m)

Two KB held in rack position with knuckles touching.

2b: KB SeeSaw Press (10-8-6-4)

Overhead pess, where each arm moves counter to the other.

Metcon (3 Rounds for time)

With a partner for time

Row 500 – 250- 150

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