01.10.2017

CrossFit Silos – CrossFit

Skill / Technique Work

Do A1 & A2 as a superset. Rotate between A1 & A2 for 6 sets each.

Banded Front Lever Pulls (6×10)

A1. Banded Front Lever Pulls: 6 Sets of 10 reps
A1. Banded Lever Video Demo: https://www.youtube.com/watch?v=jAEiy-K3JXg

Front Lever Tuck Hold Rings (6×10)

A2. Front Lever Tuck Holds Rings: 6- 10 second holds
A2. Front Level Tuck Holds Video Demo: https://www.youtube.com/watch?v=JxlKAuD9gkA

Metcon

12 Sit-WB-Squat (AMRAP – Reps)

With a 12 min running clock complete:

100 AbMat Situps

50 Wall Balls (20/14)

100 Air Squats

-Max Burpees in remaining time

Cash Out

Core Work: 10 Rounds 30 sec Side Planks (No Measure)

10 rds:

30 Sec. R-Elbow Side Plank

30 Sec. L-Elbow Side Plank

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