03.03.2015 – CrossFit Silverback

2
Mar

03.03.2015

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 Quarterdeck (No Measure)

1 Round = 20 sec work; 10 sec rest

High Knees x 2 rounds, Push Ups x 2 Rounds, Flutter Kicks x 2 rounds, Mountain Climbers x 2 rounds

Strength & Power Development

Deadlift (Every 2 min 80%x6 85%x5 90%x3 85%x5 90%x6)

Conditioning

Metcon (AMRAP – Reps)

Six sets of:

Against a 2 minute running clock, complete the following:

250m Row

Push-Ups x Max Reps

Rest 2 minutes between sets

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