10.10.2017

CrossFit Silos – CrossFit

Warm-up

Metcon (No Measure)

3 Sets:

KB OH walking lunge 50′ (R) (44/25)

KB OH walking lunge 50′ (L) (44/25)

10-15 Bench or GHD dip @2111

6-8 Prone barbell rows @2111

Metcon 1

Make sure to watch the Burpee Wall Ball demo video: https://www.youtube.com/watch?v=Fv89HJtLI9c

Metcon (No Measure)

Every 3:00 for 5 sets:

15 Russian Kettlebell Swings (53/35)

15 Burpee Wall Balls* (20/14)

*Burpee Wall Ball demo video: https://www.youtube.com/watch?v=Fv89HJtLI9c

Metcon 2

Make sure to watch the DB Manmaker demo video: https://www.youtube.com/watch?v=iMNnvhg1JcM

Metcon (No Measure)

Three sets not for time:

Row 300/250 Meters

10 Dumbbell Man-Makers* (30/15lb)

Rest 1 minute

*DB Manmaker demo: https://www.youtube.com/watch?v=iMNnvhg1JcM

Cash Out

Banded Rear Delt Flys (3×8-10)

Movement Demo: https://youtu.be/9vDyPJW9O3w

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