10.9.2018

CrossFit Silos – CrossFit

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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


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