4/8/2015 – CrossFit Silverback

7
Apr

4/8/2015

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

Agility Ladder (No Measure)

2 x One Foot

2 x Two Feet

2 x Cross Country

2 x Buzz Saw

SILVERBACK STRONG

1A: Floor Press (5,4,3,2)

1B: Metcon (4 Rounds for reps)

4 Sets:

Near Max Dead Hang Pull Up
THEN:

2A: Double KB Clean (8,6,4,2)

2B: Double KB Push Press (8,6,4,2)

THEN:

Metcon (Distance)

Farmer Carry with KB for 6 min. Starting at 1:00 at the top of each minute perform 10 push ups

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