CrossFit Silos – CrossFit
Overhead Walking Lunges (4×8 (4 per leg))
Go as heavy as possible. These are NOT stationary. Shin and front leg should remain relatively vertical. Back knee should touch the ground on each rep. Record your heaviest set of 8. 4 per leg.
Movement Demo: https://www.youtube.com/watch?v=m6MczOv_Ayg
2000m Row or Cap Out! (Time)
Complete the following for time…
The goal is to accumulate 2000m row. Kicker is that at the top of every minute, perform the prescribed number of thrusters at 95#/65# before getting back on the ERG. It starts with row and goes like this:
0:00-1:00 = Row as many meters as possible .
1:00-2:00 = 1 thruster, row for meters
2:00-3:00 = 2 thrusters, row for meters
3:00-4:00 = 3 thrusters, row for meters
4:00-5:00 = 4 thrusters, row for meters
*Keep going until you get to 2000 meters or hit the 20 minute time cap.
Beach Abs (Time)
90 Abmat Sit-ups
30 GHD sit-ups to parallel ONLY