2.26.2018

CrossFit Silos – CrossFit

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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

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