CrossFit Silos – CrossFit
Skill / Technique Work
Metcon (3 Rounds for reps)
R1: 3 min AMRAP:
15 TTB + 15 Walking Lunges + 15 Air Squats
Rest 3 Minutes
R2: 3 min AMRAP:
12 TTB + 15 Walking Lunges + 12 Air Squats
Rest 3 Minutes
R3: 3 min AMRAP:
9 TTB + 15 Walking Lunges + 9 Air Squats
Weightlifting
Death by Bodyweight Back Squats (AMRAP – Rounds)
Death By Back Squats @ Bodyweight
Scale as needed – Aim for at least 10 rounds. Post weight used in comments.
Cash Out
Abs Party 2018 (AMRAP – Rounds and Reps)
5 sets: WATCH THE MOVEMENT DEMOS PLS
5 Spoon Press (pick your weight)
5/per direction Floor Wipers- hold weight locked out over chest
Spoon Press Movement Demo: https://youtu.be/GPOQFIYteRk
Floor Wiper Movement Demo: https://youtu.be/DhT2KCx1eMM
