12.30.2014 – CrossFit Silverback

29
Dec

12.30.2014

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

Tri (No Measure)

Row x 250

Run x 200

Single Under x 50

Row x 500

Run x 400

Single Under x 100

Strength & Power Development

High-Hang Clean (65% 4×2)

Push Press (80% 4×3)

Conditioning

Metcon (AMRAP – Reps)

4 rounds for total reps:

1:00 ME Double Unders

1:00 ME Cal Row

1:00 ME Box Jump 24/20

1:00 Rest

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