02.13.2015 – CrossFit Silverback

12
Feb

02.13.2015

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

Tabata Double Unders (No Measure)

Strength & Power Development

Metcon (Time)

Tire Flip Relay

Relay between two athletes

5 x 10m Tire Flips

Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

Pull-Ups x 10 reps

Thrusters x 15 reps (95/65 lbs)

Double-Unders x 30 reps

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