Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Min Row

:30 Min Bike

:30 Min Sit-ups

:30 Min Squats

Primer

2 Sets

7 KB Turkish Sit-Ups

:20 Dual KB Split Stance Iso Hold (left)

:20 Supinated Grip Dead Hang

:20 Dual KB Split Stance Iso Hold (Right)

Weightlifting

Push Press (6-6-6-6)

This is the 4th and final iteration of this push press progression.

Lets aim to build in loading from last week.

As a reminder, the weight stays the same across all 4 sets

Metcon

Airplane Mode (Time)

2 Rounds

800m Row

800m Run

50 Wallballs 20/14 @10/9′

RX+

2 Rounds

50/35 Cal Bike

1000m Row

50 Wallballs 20/14 @10/9′

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