02.20.2017

CrossFit Silos – CrossFit

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Skill / Technique Work

THIS IS NOT FOR TIME

3x: Should Press/Chin Ups/Prone Plank (3 Rounds for reps)

Three sets (rounds) of:

Strict Shoulder Press x 6 reps @ 2111

Rest 60 seconds

Strict Supinated-Grip Pull-Ups x 6 reps @ 2110

Rest 60 seconds

Prone Plank Hold (on elbows) x 60 seconds (6 reps per 60 sec hold or 1 rep per 10 sec hold for scoring purposes)

Rest 60 seconds
This should take no more than 20 minutes in total (6-7 mins per round)

Metcon

DUBS-Lunge KB-Wall Walks (Time)

50-40-30-20-10

Double Unders

Alt Reverse Lunge with Kettlebell pass through Rx: 35/18 (Rx+: 44/25)

*MOVEMENT DEMO: https://www.youtube.com/watch?v=nzVlY5qy3fw

5-10-5-10-1

Wall Walks (chest must touch wall on each rep)

Cash Out (Optional/Make Up)

Cash Out 30 Toes To Bar (Time)

30 Toes To Bar

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