06.29.2017

CrossFit Silos – CrossFit

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Gymnastics

Rocking Box Bridges (3×10)

Movement Demo: https://www.youtube.com/watch?v=x-yc6JgVEEA&feature=youtu.be

Wall Facing Split Handstand Hold (3x:30 HOLD)

EMOM for 3 minutes (3 sets) of:

Wall-Facing Split Handstand Hold x 30 seconds

Movement Demo: https://www.youtube.com/watch?v=8lCn0H-_yKU&feature=youtu.be

Max Distance Handstand Walk (Distance)

5 attempts at a max HS Walk

Metcon

Metcon (Time)

5 Rounds

15 KBS 70/53

20 Lateral Deficit Plate Pushups 25/15

*MAKE SURE AND WATCH THE DEMO FOR THE PLATE PUSHUPS: https://www.youtube.com/watch?v=WHtxC3mCGIQ

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