09.23.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

BRING YOUR FOOTBALL TODAY- NO GLOVES.

Warm-up

Spend no more than 10 minutes on the partner side-plank challenge below.

Antonio Brown’s Plank-Catch Challenge (AMRAP – Reps)

Partner up with someone with a good arm. Two attempts per partner on their “good” side only. How many one-handed catches can you and your partner get in 60 seconds holding a side plank? Record your team’s COMBINED TOTAL NUMBER OF catches as your score.

Movement Demo: https://youtu.be/dKYXfbBQfLE

Metcon

Metcon (Time)

In teams of 3, with only 1 person working at a time, complete the following:

300 Kettlebell Swings (53/35)

250 Push Press (95/65 lbs)

200 Pull-Ups

150 Box Jump-Overs (24″/20″)

1200 Meter Medicine Ball Relay (20/14)- each person runs a 400m

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