06.23.2017

CrossFit Silos – CrossFit

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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.