03.12.2015 – CrossFit Silverback

11
Mar

03.12.2015

Main – CrossFit All Levels

Warm-up

250 Row and More (No Measure)

250 Row

25 m of:

Jog w./ backward return x 2

High Knees

Butt Kickers

Forward Lunge

Backward Lunge

Skip w/ backward return

Giant Skip w/ backward return

Hop Strong Leg

Hop Weak Leg

Broad Jump

Conditioning

1: Metcon (Time)

Blue Falcon v2

Row for Time:

Teams of 2 Athlete 1 works while 2 rests

Row 1000m each

Row 500 x 2

Row 250 x 4
Rest 5 min

Metcon (Time)

Blue Falcon v2

Run 1 mile split between athlete 1 and 2 as works best for fastest time possible

(200, 400, 800)

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