07.05.2017

CrossFit Silos – CrossFit

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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/

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