06.01.2017

CrossFit Silos – CrossFit

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Metcon (10 Rounds for reps)

EMOM for 10 mins:

10 Deadlifts 185/135 (Rx+: 225/155)

10 Bench Press 115/75 (Rx+: 135/85)

Metcon

Feel free to partner up with someone of equal strength and share a bar alternating between each minute.

Cash Out

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.

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