Christmas Eve Knockdown – CrossFit Silverback

23
Dec

Christmas Eve Knockdown

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

Warm-up

Hungry Hungry Hippo (No Measure)

With two teams retrieve as many balls from the center of the “board” as possible

SILVERBACK STRONG

1a: Deadlift (5 x 5 @ 80%)

1b: Metcon (5 Rounds for reps)

Tire Fight 30 sec

2a: Double KB Clean (10, 8, 6 ,4)

2b: Metcon (4 Rounds for reps)

KB Box Step Up

1 min

3: Metcon (No Measure)

“Unbroken”

3 rounds

50 Push Ups

50 Ring Rows

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