4.27.2018

CrossFit Silos – CrossFit

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Gymnastics

Handstand Practice: Box Walk/Wall Shuffle (5x)

Box Walk: 5 sets of one walk— each direction (1 rep per set)

Wall Shuffle: 5 sets of 1 walk down and 1 walk back on wall behind rig (2 reps per set)

Your score is successful attempts. Note the movement you did in the comment box

Movement Demo here: https://www.youtube.com/watch?time_continue=233&v=CQ23VXQL2HE

Metcon

The Gripper Ripper (Time)

100 Deadlifts (185/135) for time* (Rx+: 225/155)

*5 K2E EMOM (RX+: 5 Toes to Bar EMOM)

The time cap for this workout is 15 minutes. Coach will review performance standards for the two movements above prior to class.

Cash Out

Metcon (AMRAP – Rounds)

3 sets:

30 Russian Twists (44/25)

20 per side KB Side Bends (44/25)

50 Flutter Kicks

Metcon (AMRAP – Rounds)

3 sets:

30 Russian Twists (44/25)

20 per side KB Side Bends (44/25)

50 Flutter Kicks

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