02.24.2015 – CrossFit Silverback

23
Feb

02.24.2015

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

Metcon (Time)

5 Rounds

Bear Complex x 1 (+1)

Sprint 10m

Bear Crawl 10 m (form over speed)

Strength & Power Development

Deadlift (10 min work up to 80% EMOM +1 rep )

Continue until 10 rounds or unwilling/ unable to complete

Conditioning

Metcon (Time)

Four rounds for time of:

15 Pull-Ups

30 Wall Ball Shots (20/14 lbs)

60 Double-Unders

Leave a Reply