CrossFit Silos – CrossFit
Weekly Reminders!
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Skill / Technique Work
12 EMOM HS Hold/L-sit Hold (No Measure)
12 min E2MOM (alternating)
Min 1: 20 sec. handstand hold
Min 2: 20 sec. Hanging L-Sit Hold
One movement is performed each minute. Athletes should alternate between the 20 sec HS hold and 20 sec L-sit hold.
Metcon
01.18.2017 (Time)
AMRAP 5:
20 double unders
10 goblet squats (53/35) (Rx+: 70/53)
5 pullups (Rx+: strict pullups- NO KIPPING!!!!)
*2 min rest*
3RFT:
20 air squats (Rx+: 45/25 plate OH)
15 sit-ups (Rx+: 45/25 weighted)
3 wall walks (Rx+: 90 unbroken* HS hold)
*If you break on the HS hold you must restart from :00- no picking up where you left off)
Your score is the time it takes you to complete the second portion of the workout only (3RFT). Note your Rounds + Reps for the first portion of the workout in the notes section.
