4.25.2017

CrossFit Silos – CrossFit

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Metcon

Metcon (Time)

5RFT:

-100 alternating single-unders (FAST!)

-30 air-squats

-10 HR push-ups

Metcon (Time)

3RFT:

20 Weighted Sit-ups (20/14 wall ball)

20 Weighted GHD Hip Extensions (25/15lb bear hug plate at chest)

GHD hip extensions demo: https://youtu.be/-FRYZjXMHkA

Scale GHD hip extensions to barbell Good Mornings.
Note load in comments for each movement.

Cash Out (Optional/Make Up)

Midline 2017.1 (Time)

3 RFT:

21 Medball GHD SItups (14/10)

7 Romanian Deadlifts @ 65% of 1RM Backsquat

Romanian Deadlift demo: https://youtu.be/GZAKFRNtxLY

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