Saturday – CrossFit Silverback

17
Apr

Saturday

CrossFit Silverback – CrossFit All Levels

Warm-up

The Chan warm-up (No Measure)

25 x Side Straddle Hop (jumping jack)

20 x Side Straddle Hop (alt. arm)

4 x Long Lunge Twist (each leg)

6 x Fighter Lunge Squat (each leg)

10 x Speed Skater

5-1 x Modified Inch-worm

10 x Paint the Walls (small, med, large)

10 x Paint the Walls (reverse)

10 x Twist the Towel (each side)

Buy In

“Bring Sally Up” II (No Measure)

Squat Thrusts and Planks

SUFFER SATURDAY

Metcon (AMRAP – Rounds and Reps)

“Partner’s in Crime”

AMRAP 20: Teams of 3

1 mile Run

100 Air Squats

100 Sit-Ups

100 Kettlebell Swings (53/35)

*Split reps anyhow

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