03.18.2015 – CrossFit Silverback

17
Mar

03.18.2015

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

Metcon (AMRAP – Rounds)

AMRAP 5 min

1 x KB Swing

1 x 10m shuttle

Increase each by one every round

Strength & Power Development

Navy Seal Complex (5 x 2 x 7)

Courtesy Stew Smith:

All Pull Ups performed strict, no kip.

2 sets of 7: Dead Hang Pull Up

2 sets of 7: Wide Grip

2 sets of 7: Chin Up

2 sets of 7: Close Grip

2 sets of 7: Cliff Hanger

Conditioning

Metcon (AMRAP – Reps)

EMOMx15

5 rounds of:

Min 1 – :30s Max rep 10m Shuttles

Min 2 – :30s Max rep KB Swing, 70/50

Min 3 – :30s Max rep HSPU

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