1.10.2018

CrossFit Silos – CrossFit

Warm-up

Athletes that cannot do ring muscle ups will do the alternate 5 set warmup below

Muscle-ups (1xmax reps)

3 attempts at a max set of ring muscle ups. If you do not have ring muscle ups please do the programmed warmup.

Metcon (No Measure)

5 Sets:

10 Alternating KB Press @ 1111 tempo

5 Ring Pull-Ups @ 31X2 tempo

10 KB Alternating Reverse lunge

10 Plank Walk outs: https://www.youtube.com/watch?v=iBWmnXM3w5I

Metcon

Metcon (Time)

For time:

800/650m Row

60 Wallballs (20/14)

40 Toes to bar

20 Single arm DB Shoulder to OH (50/35)

IF YOU CANNOT STRING AT LEAST 5 REPS OF THE S20 @50/35 DO NOT ATTEMPT TO CHECK RX

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