CrossFit Silos – CrossFit
Weightlifting
This is a warmup. Practice the movement in preparation for the workout.
Curtis P (3×3)
*1 rep “Curtis P” = Hang Squat Clean + Lunge R + Lunge L + Push Press
CURTIS P MOVEMENT DEMO: https://www.youtube.com/watch?v=CZwb8852E8U
Practice the new movement in the workout below at a light weight during the warmup.
Metcon 1
Metcon (AMRAP – Reps)
15 Min EMOM (5 sets)
1st Min – Med Ball Situps 20/14 (Rx+ 30/20)
2nd Min – 3 Curtis P’s* Rx: 95/65 (Rx+ 135/95)
3rd Min – :30 Total Single Leg Wall Sit**
(:15 sec Right/:15 sec Left)
*1 rep “Curtis P” = Hang Squat Clean + Lunge R + Lunge L + Push Press
**Single Leg Wall Sit Movement Demo: https://www.youtube.com/watch?v=KtfnZJwl4Es
Record TOTAL REPS for your score.