4.3.15 – CrossFit Silverback

2
Apr

4.3.15

Main – CrossFit All Levels

Warm-up

Run & Skip (No Measure)

Light Run x 4 with increasing intensity

High Knees 20m

Butt-Kickers x 20m

Skip x 20m

“Big Skip” x 20m

Side Skip x 20m

Siide Skip (opposite dir) x 20

Buy In

3 min In a Dark Place (No Measure)

30 sec of each

Right hand:

Single handed swing

Single handed clean and press

Front squat

Left hand: repeat

Weightlifting

Deadlift (20 min time limit work up to 1RTM)

Conditioning

Metcon (Time)

“Pops”

3 Rounds For Time

15 Box Jumps

20 Push Ups

25 Kettlebell Swings (53/35)

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