CrossFit Silos – CrossFit
Weekly Reminders!
OPEN SCORES MUST BE ENTERED BY 7PM TODAY!
Warm-up
TGU + Ring Holds (No Measure)
5 rounds for quality reps:
A single 30 second isometric static hold on rings.
4 Turkish Getups (2 per arm) 53/35lb or 44/25lb
Rest 1 minute between sets.
Metcon
GI Jane (Time)
100 Burpee Pull-ups
Do a burpee, then jump and pull-up. You do NOT have to come to a complete rest before pulling up. (use the momentum)
Ideally you will have the pull-up bar 8″ or more over your reach.
Greg Amundson “The Original Firebreather” Example – http://media.crossfit.com/cf-video/CrossFit_AmundsonGIJane.mov
Cash Out (Optional/Make Up)
Prison Wednesday (AMRAP – Rounds and Reps)
Complete in any order:
DB bench 5 X 10 AHAP
Barbell Curls 5 X 10 AHAP
Barbell Skull Crushers 5 X 10 AHAP
DB hammer curls 5 X 10 per hand AHAP
Weighted Bench Dips 5 X Max Reps (feet on stacked bumpers- in vest or bumper plate on lap)
AHAP=As heavy as possible
