11.10.2016

CrossFit Silos – CrossFit

Gymnastics

Lateral Box Jumps (24/20) (3 x 10)

This is practice. You will see these in a workout eventually. Two feet jump, two feet land or step down. Note box or bumper height in notes field. Your feet should not be facing the box. The box should be on your right or left side you when you jump. If the box is too high for you try these on stacked bumper plates.
Video: https://www.youtube.com/watch?v=t_xjV1Lkvyg

On Your Marks (Time)

For Time:

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 1200 meters

Rest 3 minutes

Run 1600 meters
Bring your running shoes and watch

Cash Out

Cash Out GHD (Time)

30 GHD Sit-ups for time

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