02.18.2015 – CrossFit Silverback

17
Feb

02.18.2015

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

“Bring Sally Up” II (No Measure)

Squat Thrusts and Planks

SILVERBACK STRONG

1a: Deadlift (9, 7, 5, 3 @ 70% 1RM)

1b: Metcon (4 Rounds for reps)

4 Rounds

Max Dead Hang Pull Ups

2a: KB Cluster (5, 4, 3, 2, 1 Same size kettlebell)

Double KB 3 Swing, 2 Clean, 1 Push Press

2b: Suitcase and Waiter Carry (20m using the same KB as above 2a)

One KB, pressed out overhead while the other is carried at the side like a suitcase (farmer carry)

Front Rack Lunge (20m using the same weight as above)

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