10.24.2018

CrossFit Silos – CrossFit

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Gymnastics

We are doing this as a Cash In since most people skipped this as a cash out last week.

Cash Out: Core Complex 2018 v2 (No Measure)

4 rounds of 30 sec work/rest 30 sec

Each set is 10 secs long within the 30 seconds

•1 tuck up – 1 pike up – 1 scissor then hollow hold until 10sec

•1 tuck up – 1 pike up – 1 scissor then hollow hold until 20sec

•1 tuck up – 1 pike up – 1 scissor then hollow hold until 30sec

Rest 30 seconds

Then…Repeat for a total 4 rounds

Movement Demo here: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/1170451229772772/

Active Recovery

Metcon (3 Rounds for time)

3 Rounds For Time:

500/450m Row

400m Run

Record your time to complete each Round as your score.

Rest exactly 3 Mins Between Rounds.

Synchro DB Rows FTW