CrossFit Silos – CrossFit
Warm-up
Warm-up (No Measure)
4 sets:
100m Sled Push (1/2 BW)
25 Banded Good Morning
Metcon
10x100m Row Sprints (Time)
10 Rounds:
100 meter Row
90 sec rest between sets
Score = slowest 100 meter
Athletes MUST set up the rower prior to the workout. The rower will count down each interval. On your last interval press menu to save your performance for each interval.
INSTRUCTIONS: Select New Workout, Intervals, Distance, 100m with 1:30 rest between sets. Hit the check mark to start.
Cash Out
Cash Out: Body Armor 2 (CompTrain) (No Measure)
3 Sets-
8 Dumbbell Incline Bench Press
12 Barbell Romanian Deadlifts
16 Barbell Bent Over Rows
Pick a challenge load to use across all sets
