07.24.2017

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

4 sets:

A. 10 *Back Squats @30X0 tempo

Rest 45 seconds

B. 20 **Single-Leg Hip Bridge (10 per leg) @2011 tempo

Rest 45 seconds

C. 12 Single-Arm DB Row @2111 tempo (12 per arm)

Rest 45 seconds

D. 10 Weighted Knees to Elbow*** (20/14)

*Go up in weight by +/- 20% each set

**Single Leg Hip Bridge Movement Demo: https://www.youtube.com/watch?v=dHsBrW9EgmI

***Weighted Knees to elbow demo: https://youtu.be/x9hOMQSyY1M

Metcon

Nicole (corrected) (AMRAP – Reps)

20 Minute AMRAP

400M Run

Max Pull-ups

The objective is as many pull-ups as you can get, you can walk the 400M if you think you will get a higher TOTAL of pull-ups.

I have done this where I have ran AFAP and hit 9 rounds of pull-ups, and done it where I have jogged it for 6 rounds. Both scores were within 3 reps. So pick what fits you best.

A round is without dropping from the pull-up bar. Ring rows will be as hard as possible til failure.

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