12.17.2014 – CrossFit Silverback

16
Dec

12.17.2014

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

“Bring Sally Up” II (No Measure)

Squat Thrusts and Planks

ITW

1: Metcon (3 Rounds for reps)

3 rounds for reps:

2:00 min

15 -12-10 KB Swing (72,53)

Max Effort Double Unders

Rest 2:00 min
Rest 5 min after the 3rd Round

2: Metcon (3 Rounds for reps)

3 rounds for reps:

2 min

12 – 9 – 6

Overhead Squat (115, 75)

ME Cal Row

Metcon (No Measure)

50 Dead Hang Pull Ups

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