11.16.2017

CrossFit Silos – CrossFit

Warm-up

Warm-up (No Measure)

Practice your rowing technique- specifically- avoid lifting your heels. Here’s why: https://www.youtube.com/watch?v=YRHEd7W5qVU

Benchmark/Re-Test

Click here to understand what split times are: https://www.youtube.com/watch?v=Ii0t1mW1MF0&feature=youtu.be

1000m Row (Time)

Max Effort 1000m Row

Metcon

If you can’t complete 1 round of the workout below in 5 minutes or less consider scaling by reducing one or more movements, loads or even the number of rounds in the workout.

Metcon (Time)

4 Rounds for Time:

-50 DUBs

-40 right leg single unders

-40 left leg single unders

-30 wallballs (20/14)

-20 HR pushups

-10 GHD situps

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