04.01.2015 – CrossFit Silverback

31
Mar

04.01.2015

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

The Quarter Deck (No Measure)

2 Rounds

30 sec of:

High Knees

Push Ups

Flutter Kicks

Mountain Climbers

Conditioning

1: Metcon (Time)

1 RFT:

30 Pull ups

50 Sit ups

70 Double unders
Move immediately to next Metcon. Begin at top of the next minute.

2: Metcon (Time)

2 RFT:

20 Pull ups

40 Sit ups

60 Double unders
Move immediately to next Metcon. Begin at the top of the next minute.

3: Metcon (Time)

3 RFT:

10 Pull ups

20 Sit ups

40 Double unders

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