03.31.2015 – CrossFit Silverback

30
Mar

03.31.2015

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 (Time)

3 rounds

45 sec handstand hold

10 x toes to bar

45 Double Unders

Strength & Power Development

Push Press (20 min to work up to a 1RTM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 KBS, 70/53pood

60 Double unders

6 10m Shuttle sprints (every turn around counts as a rep)

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