CrossFit Silos – CrossFit
Skill / Technique Work
Handstand Push-ups (5x max reps)
Metcon
Endurance WOD 2018 v2 (No Measure)
Every minute on the minute for 25 mins:
Station 1: 10 Alternating DB Reverse Lunges (AHAP)
Station 2: Row 13/10 cals (scale to 11/8 if needed)
Station 3: 12 Weighted sit ups (20/14)
Station 4: :45 Hollow body hold
Station 5: 5/4 Unbroken Strict Pull Ups*
*scale to 10 jumping pullups or 8 kipping pullups
Cash Out
Pump Sess (Time)
100 Supine ring rows (horizontal)
*Every time you break, perform 10/8 push-ups
Supine Ring Row Demo: https://youtu.be/Waj0jV1GoqQ