CrossFit Silos – CrossFit
Metcon
Fight Gone Worse (3 Rounds for reps)
3 rounds for total reps, 1 minute at each station, after each round 1 minute of rest.
1. Double Unders (Rx+: Unbroken DUBS- if you break you are done! You only have one shot during the minute.)
2. Burpees (Rx+ Burpee Pullups)
3. American Kettlebell Swings (24/16) Rx+ 44/25
4. Wallballs (14/10) Rx+: 20/14
5. Toes to Bar
Cash Out
Cash Out: Core Crusher (Time)
-5 second Hollow Hold
-5 Tuck Crunches
-10 Alternating Side Tuck Crunches
-5 Tuck Crunches
-MAX Hollow Hold
Core Crusher Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154910035478471/
