07.13.2017

CrossFit Silos – CrossFit

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Warm-up

This is a practice drill for T2B movement in Metcon 1.

Gymnasty: Banded TTB cadence drill

Set the band up so it hits the upper back.

Movement Demo: https://instagram.com/p/BWLqRJdgEnZ/

Metcon 1

AMRAP 5: Pull-C2B-T2B (AMRAP – Reps)

5 minute AMRAP of:

1 rep = 1 strict pullup + 1 CTB Pullup + 1 T2B

Each set must be unbroken to be considered Rx. Come off the bar to reset after every set for the rep to count.

Metcon 2

5RFT: Run800m+ 12 Ring Dips (Time)

5RFT:

Run 800m

12x Ring Dips (Scale to Ring Pushups)

Ring Dip standards: https://www.youtube.com/watch?v=Vt0lO4jpIDo

How to “not be basic” instruction: https://www.youtube.com/watch?v=g5WypZGRzgI

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