CrossFit Silos – CrossFit
Tabata Burpee Wind Sprints (AMRAP – Reps)
20 sec on / 10 sec off:
Coaches will mark off 30ft. Athletes will do a 30ft sprint from one side of the room to the other and do a burpee each time they touch the line marked at 30t. 1 rep = one 30ft sprint. Burpees are not scored.
The CrossFit Total (Total Weight)
Movements should be done IN THIS ORDER. Spend no more than 10 minutes on any single lift.
Cash Out: Core Challenge (Time)
-20 reverse crunches
-20 evil wheels
-20 hanging windshield wipers
-20 lying med ball pass from behind head to between feet and back,