CrossFit Silos – CrossFit


Watch a demo of this warmup here: https://youtu.be/qc6WJpynnHA

Shoulder Performance Care Warmup (Weight)

4 Rounds for Quality

8 1-arm high pulls

8 alternating cossack squats

8 1 arm sumo deadlift high pulls

8 alternating groiners

DEMO here: https://youtu.be/qc6WJpynnHA

Record weight used for the single KB as your “score”


Athletes should clean the barbell to the front rack for the front squats- no racks. Rock, paper, scissors shoot for the dumbbells.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

4 Front Squats* 135/95 (Rx+ 155/110)

8 Kipping Pull-ups (Rx+ 5 CTB)

12 (6R+6L) KB Hang Snatches (53/35) or DB Hang Snatches (50/35)- either is Rx

Front squats are from the floor- no racks

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