10.3.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

4 sets:

12 Seated Z Press: https://youtu.be/H2JHcjVWReE

6 Seated Rope Pullups*: https://youtu.be/Sc9fdwZMXVQ

If you can’t do seated rope pullups please do seated banded pulldowns: https://youtu.be/_yGf1WOzSBU

Metcon

Metcon (Time)

4 Rounds:

200m Run

100ft KB or DB OH Walking Lunge (If KB: 2×35/18) (If DB: 2×35/15)

DB OH Walking Lunge Movement Demo: https://youtu.be/J3DxelcaaMU

Cash Out

2 min AMRAP: Alt Pistol Squats (AMRAP – Reps)

With a 2 minute running clock AMRAP alternating pistol squats. Talk to your coach about a challenging scaling option that does not involve airsquats or other closed chain movements.

Consider the following scaling options (youtube if unfamiliar): https://youtu.be/7BJxe3R-IcY

-Skater Squats

-Shrimp Squats

-Single Leg Wall Sit

-Elevated single leg squat (30″ box)

-Cossack Squats

-Single Leg Bulgarian Split Squat

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