08.08.2017

CrossFit Silos – CrossFit

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Metcon 1

Tabata Squats Holding 45/25lb plate (AMRAP – Reps)

Tabata squats holding a 45/25lb. plate with arms locked out in front of chest (as if driving the steering wheel)

Tabata Squats Holding 45/25lb plate (AMRAP – Reps)

Tabata squats holding a 45/25lb. plate with arms locked out in front of chest (as if driving the steering wheel)

Metcon 2

25 minute time cap

Metcon (Time)

4RFT: (25 minute time cap)

400m run

12 OHS (95/65)

6 Ring Dips* (Rx+ 4 Ring Muscle Ups)

*Scale 12 Bench Dips for 6 Ring Dips or 12 Banded Ring Dips for 6 Ring Dips

Cash Out

Accessory Work: Upper Back Blaster Circuit (Time)

Perform 3 rounds of the following series of exercises with 60 seconds of rest between rounds. Grab a bench and set it at a 45 degree incline using stacked bumpers! Try to do all 40 reps without dropping the dumbbells or plates.

1. Prone low trap raises (Y’s) – 10 reps

2. Prone rear delt raises (T’s) – 10 reps

3. Prone lat raises (arrows) – 10 reps

4. Prone elbows-out row – 10 reps

Men should start with 10lb dumbbells and women 2.5 to 5 lb dumbbells or plates. Prepare for your upper back to be on fire!

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