CrossFit Silos – CrossFit


Shoot Thru Drill (Parallettes)

Athletes will perform the “Shoot Thru Drill” together as a group after they’ve practiced the movement. The Coach will call out: down, up and shoot it. Scale to box if you can’t use parallettes. Focus on maintaining full hip extension on the shoot and not letting your butt drop towards the floor.
Video demo 1 here: https://www.youtube.com/watch?v=B0kKQs-G6Lc&feature=youtu.be

Video demo 2 (skip to 1:20 minute mark for class drill) here: https://www.youtube.com/watch?v=93cu6w2rHLg

“Run BMC” (Time)

200m Run

1 Round of Barbara:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

600m Run

3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Cash Out

Sumo Stance Good Mornings (3X10)

3 x 10 Sumo Stance Good Mornings

Video here: https://www.youtube.com/watch?v=ML_GHN6ZdpA

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