CrossFit Silos – CrossFit


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


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:


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

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