02.25.2015 – CrossFit Silverback

24
Feb

02.25.2015

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

Metcon (No Measure)

30 sec of each

one hand kb swing (35,25)

goblet squat

opposite hand

goblet squat

push press

two handed swing

push press

ITW

1: Metcon (Calories)

3 Rounds

2 min AMRAP

Thruster Cluster x 3 (115,75)

Row max calories

2 min rest
5 minutes rest

2: Metcon (AMRAP – Reps)

3 Rounds

2 min AMRAP

KB Cluster x 3, 2, 1 (53,35)

Farmer Step Ups

2 min rest
Rest 5 minutes

3: Metcon (AMRAP – Reps)

BIG TABATA

40:20 x 4

Sit Ups

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