12.11.2014 – CrossFit Silverback

10
Dec

12.11.2014

Main – CrossFit All Levels

Warm-up

250 Row and More (No Measure)

250 Row

25 m of:

Jog w./ backward return x 2

High Knees

Butt Kickers

Forward Lunge

Backward Lunge

Skip w/ backward return

Giant Skip w/ backward return

Hop Strong Leg

Hop Weak Leg

Broad Jump

Buy In

Rolling 7’s (No Measure)

Team of up to 4 Athletes lines up and completes relay style

7 Rounds

1-2-3-4-5-6-7

Box Jump

Push Up

Wall Ball (16,10)

Strength & Power Development

A: Squat Snatch (75% 2 x 2, 80% 3 x 1)

B: Squat Snatch (60% x 5, 70% x 4, 80% x 3, 85% x 2, 90% x 1)

WOD

Metcon (AMRAP – Reps)

4 rounds for total reps and calories:

:90 Max Calorie row

rest :30

:90 Max Wall Balls 20/14#

rest :30

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