02.08.2016

CrossFit Silos – CrossFit

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Warm-up

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.

Weightlifting

The CrossFit Total (Total Weight)

Details here: https://journal.crossfit.com/article/the-crossfit-total-2

Movements should be done IN THIS ORDER. Spend no more than 10 minutes on any single lift.

Cash Out

Cash Out: Core Challenge (Time)

5x:

-20 reverse crunches

-20 evil wheels

-20 hanging windshield wipers

-20 lying med ball pass from behind head to between feet and back,

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