03.24.2015 – CrossFit Silverback

23
Mar

03.24.2015

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 (Distance)

60 sec walking lunges

30 sec rest

60 sec flying burpees

30 sec rest

repeat rounds 1 and 2

Strength & Power Development

Deadlift (2 x 10 ( beginning at 75% – 80% for first set))

Conditioning

Metcon (Time)

40 x KB swings (53,35)

80 x Double Unders

30 x KB swings

60 x Double Unders

20 x KB swings

40 x Double Unders

10 x KB swings

20 x Double Unders

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