01.06.2015 – CrossFit Silverback

6
Jan

01.06.2015

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats

6 x Push Ups

6 x Forward Lunges

6 x Offset Push Ups

6 x Rear Lunges

6 x Offset Push Ups

6 x Squat Jumps

6 x Diamond Push Ups

Buy In

3 min Cindy (No Measure)

AMRAP for 3 min

5 x Kip Swing

10 x Superman

15 x Squat

Strength & Power Development

Push Press (90% 3×3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00:

7 Front Squats 135/95#

7 Chest 2 Bar Pullups

rest :60

AMRAP 3:00:

7 Front Squats 135/95#

7 Chest 2 Bar Pullups

rest :60

AMRAP 2:00:

7 Front Squats 135/95#

7 Chest 2 Bar Pullups

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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