12.30.2017

CrossFit Silos – CrossFit

Weekly Reminders!

“There is no such thing as failure, just lessons to be learnt on the way.” Sadhguru

Metcon

THIS IS NOT A PARTNER WORKOUT. IF CLASSES ARE CROWDED START GROUPS ON DIFFERENT PARTS (A,B,C) TO AVOID RIG OVERLOAD.

“Remember your ABCs” (3 Rounds for time)

Complete each Fundamentals workout for time within an 8 minute interval. Each workout interval will be followed by 2 minutes of rest.

A. Complete 8 rounds of Cindy FOR TIME.

One round of “Cindy”:

5 Pull ups

10 Push ups

15 Air Squats

Rest 2 minutes

B. For time- 10-1 Descending Ladder FOR TIME:

Russian KBS (44/25)

Box Jumps (24/20)

Rest 2 minutes

C. 8 minute Ascending Ladder FOR TIME:

2 Wall Balls (20/14), Rx+ 30/15 Slam Ball

2 Reverse Lunges (Rx+ Holding the Wall Ball or Slam Ball Goblet Style)

4 Wall Balls (20/14), Rx+ 30/15 Slam Ball

4 Reverse Lunges (Rx+ Holding the Wall Ball or Slam Ball Goblet Style)

6 Wall Balls (20/14), Rx+ 30/15 Slam Ball

6 Reverse Lunges (Rx+ Holding the Wall Ball or Slam Ball Goblet Style)

8 Wall Balls (20/14), Rx+ 30/15 Slam Ball)

8 Reverse Lunges (Rx+ Holding the Wall Ball or Slam Ball Goblet Style)

If you finish any round in under 8 minutes- REST!

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