CrossFit Silos – CrossFit
Warm-up
Kang Squat Warmup (5×5)
The first movement is a good morning. Then, drop the hips down into a squat. Repeat this movement coming back up.
Movement Demo 1: https://www.youtube.com/watch?v=C6kQRA3pEws
Movement Demo 2: https://www.youtube.com/watch?v=TyJWlV00kcE
Kang Squat:
1. Balance in mid foot
2. Flat Back
3. Good Morning + Squat
Metcon
2.2.2018 Weigh In! (AMRAP – Rounds and Reps)
20 min AMRAP:
25 burpees (step back/up allowed)
15 body-weight back squats- go from the rack
If you are doing this workout Rx it will require you to weigh yourself. Your goal for Rx will be to backsquat your bodyweight for the day for reps. Shoot to string triples on the squats. Feel free to step back and/or up on the burpees.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats
Watch more herea: https://journal.crossfit.com/article/cfj-crossfit-wod-180201
Cash Out
Pick a weight you can go unbroken on the S20 on all 3 sets. You must clean the bar from the ground- no racks.
Metcon (Weight)
3 Rounds for WEIGHT:
10 UNBROKEN S2O (NO RACK)- THIS IS YOUR SCORE!
One, 50 ft DB Waiters Walk AHAP (25 ft each arm)
20/15 Cal Row or 300m run
20 Situps
DB Waiters Walk Movement Demo: https://www.youtube.com/watch?v=Th41Un1J6oQ
your score is the weight used on the S20. All reps MUST BE UNBROKEN FOR RX
