12.26.2014 – CrossFit Silverback

25
Dec

12.26.2014

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

3 min In a Dark Place (No Measure)

30 sec of each

Right hand:

Single handed swing

Single handed clean and press

Front squat

Left hand: repeat

Strength & Power Development

Back Squat (85% 5 sets of 3)

Conditioning

Metcon (Time)

3 Rounds AQAP:

800m 400m 200m Run

30-20-10 Kettlebell Swings 70/53

20-15-10 Toes-To-Bar

10 Pull Ups

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