CrossFit Silos – CrossFit
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
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.