04.12.2017

CrossFit Silos – CrossFit

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Skill / Technique Work

Superset bench press and bent over barbell rows below- rest as needed between sets.

Incline Dumbbell Bench Press (3×8)

Coaches: Stack bumper plates under benches to raise.

Supinated-Grip Bent Over Barbell Rows (3×8)

Movement Demo: https://www.youtube.com/watch?v=3aJvTBRW378

Metcon

Tone It Up (4 Rounds for reps)

“Tone It Up”

EMOM x 16 mins for MAX REPS

Min. 1: MAX REPS Ring Dips (Scale to: Ring Rows)

Min. 2: MAX REPS Abmat Sit-Us

Min. 3: MAX REPS Push-Ups

Min. 4: *200′ Farmers Carry (53/35) (Non-Rx scale to: 35/25)

*Farmer’s carry Rx counts as 5 reps

Please keep track of your total reps each round for scoring. No rest time for transition.

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