CrossFit Silverback – CrossFit All Levels


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

3 min Cindy (No Measure)

AMRAP for 3 min

5 x Kip Swing

10 x Superman

15 x Squat


The point of the ITW sessions is to manage your energy and increase intensity on each round of the free exercise. If you don’t feel like you want to quit half way through, the intensity is not high enough.

Metcon (3 Rounds for calories)

Three Rounds

2 Min

10x Hang Power Clean 135/95

Cal Row

Rest 2 minutes

Five Minute Intermission

Metcon (3 Rounds for distance)

Three rounds

2 min

10 x Goblet Squat 70/53

10 m Shuttle Run

Rest 2 minutes

Five Minute Intermission

Metcon (Time)

50 x Dead Hang Pull Ups