CrossFit Silos – CrossFit
Metcon
For Rx today- athletes should touch the floor on each GHD situp. 🙂 If you cannot do GHD situps please substitute 25 feet anchored situps: https://youtu.be/YfBdc5xLa7g
Run-Sit-Back Ext (Time)
5 rds
Run 400m
25 GHD situps* (Must touch the floor for Rx today)
25 Back Extensions: https://youtu.be/-FRYZjXMHkA
*Feet anchored situps movement demo: https://youtu.be/YfBdc5xLa7g
Substitute 25 barbell good mornings (45/35) for hip extensions
Cash Out
Cash Out: 4x Dual KB Rack/OH Holds (No Measure)
4 sets:
30sec – Dual KB Rack Hold
30sec – Dual KB OH Hold
Rest 90 seconds between sets
DO THIS AS A CLASS.
SIMPLE = STRONG
