CrossFit Silos – CrossFit
Warm-up
Warmup Open 2018 (No Measure)
3 Sets:
-12/10 Wall Facing Handstand Scap Push-Ups: https://youtu.be/Rr_fQfhK–o
-50ft Goblet Duck Walk: https://youtu.be/0A8NFwP_PCQ
-10 Kettlebell Windshield Wipers: https://youtu.be/5l1599glN0w
Metcon
Dumbbell Death March Execution: Start with feet under hips. Step one foot forward. Keeping both legs slightly bent, hinge at hips and lower dumbbells to the front of the lead foot. Stand and step forward with back leg.
Death March 50 (AMRAP – Rounds and Reps)
20 min AMRAP
20 total (10/ leg) DB or KB Death March (53/35)
20 KBS 53/35 (Rx+ 70/53)
10 Airsquats
KB Death March Movement Demo: https://www.youtube.com/watch?v=NMIx-S_8VEY
DB death march can also be done with KB using same weight for Rx
