CrossFit Silos – CrossFit
Metcon (10 Rounds for reps)
EMOM for 10 mins:
10 Deadlifts 185/135 (Rx+: 225/155)
10 Bench Press 115/75 (Rx+: 135/85)
Feel free to partner up with someone of equal strength and share a bar alternating between each minute.
This is not for time. Focus on your form and rotate through 3 rounds of each movement below. :45 seconds of work and :10-:15 seconds of rest between sets. Take 2 min rest between rounds. For example- Round 1: A1: :45 glute bridge- rest 15 seconds A2: :45 right leg raise- rest 15 seconds :45 left leg raise- rest :15 seconds A3: :45 good mornings- rest 2 minutes. Then move on to Round 2.
Banded Glute Bridges (3 Rounds for reps)
3 sets of :45. Use the green or blue band. Record total reps each round for your score. Rest 10-15 seconds between sets.
Movement Demo: https://www.youtube.com/watch?v=EuNega_w810
Banded Lateral Leg Raises (3 Rounds for reps)
3 sets of :45 on EACH LEG. Record total reps on both legs for your score each round.
Rest 10-15 seconds between sets.
Movement Demo: https://www.youtube.com/watch?v=kal8n5L2Ts4
Banded Good Mornings (3 Rounds for reps)
3 sets of :45. Record your reps each set for your score.