01.24.2015 – CrossFit Silverback

23
Jan

01.24.2015

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

Rolling 7’s (No Measure)

Team of up to 4 Athletes lines up and completes relay style

7 Rounds

1-2-3-4-5-6-7

Box Jump

Push Up

Wall Ball (16,10)

Conditioning

Metcon (Time)

Fight Gone Bad (task specific)

30 x Wall Ball

30 x Swings

30 x Box Jumps 20/16

30 x Push Press (75/45)

Row x 30 cal

Minute Rest

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