CrossFit Silos – CrossFit
Weightlifting
Push Press (1×5)
Spend 15 minutes to find a 5RM Push Press
Then decrease your 5RM by -5% and do 5 reps
Then decrease your 5RM by -10% and do another 5 reps
Record your heavist set of 5 for your score.
Metcon
3x: 30S20+100DUBs (Time)
3 Rounds:
30 S20 (95/65)
100 DU (2x singles)
Rx+: (115/85)
Cash Out
2 OPTIONS- Rx (HS Hold) or Rx+ (HS Shoulder Taps)- CHOOSE ONE!
Accumulate 5 mins of Wall Facing Handstand Hold (Time)
Accumulate 5 minutes of Wall Facing Handstand Hold. Kick up and come back down as many times as you need to accumulate 5 straight minutes upside down. Wrists should be no more than 6 inches from wall. Your score is the total time it takes you to accumulate 5 min hold
Handstand Shoulder Taps (3 Rounds for reps)
3 sets of 20 (10 per arm) WALL FACING Handstand Shoulder Taps. Make sure you are alternating arms and not doing all 10 on the right then all 10 on the left.
Video demo: https://www.youtube.com/watch?v=cCMEJ13nowk
