07.20.2017

CrossFit Silos – CrossFit

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TEMPO Romanian Deadlift

3 x 8 reps @ 30X1
Rest 60 seconds between sets

Warm-up

Nose to Wall Walks

Movement Demo: https://www.youtube.com/watch?v=4sfdyQCUMGw
:60 max reps then

Rest 60 seconds

60 second Side Plank

3 sets of :60 second holds. Switch sides @ 30 second mark
Rest :60 seconds

Metcon 1

Metcon (Time)

3RFT:

7 Strict Supinated Grip Pull-Ups

14 Push-Ups

21 American Kettlebell Swings (53/35)

Metcon 2

Midline Assistance (Time)

2 super sets of:

40 GHD Sit-ups

40 GHD Hip Extensions

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