3.5.2018

CrossFit Silos – CrossFit

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Warm-up

Hips and Glutes Warmup (No Measure)

Rotate through:

3 Sets –

8/leg Landmine Single Leg Romanian Deadlift

20 Banded Hip Thrusts

30 sec Superman Swimmer Kicks

Rest :30 between movements

Movement Demos:

SL Romanian Landmine DL: https://www.youtube.com/watch?v=rzJse5Ds98k

Banded Hip Thrusts: https://www.youtube.com/watch?v=7ip_v_ud2Ww

Superman Swim Kicks: https://www.youtube.com/watch?v=giIrfytRWIQ

Metcon

If you can’t do ring muscle ups- you should not be clicking “Rx” for this workout. There are 20. Please make sure you record your score accurately in wodify. This applies to everyone, even athletes who don’t make it to the ring muscle ups before the 24 minute time cap

Welcome to the Jungle (AMRAP – Rounds and Reps)

24 minute AMRAP of:

Run 800 meters (1 rep per 200m run)

60 Box Jump Overs 24/20

Row 500 meters (1 rep per 100m row)

50 Wall Balls 20/14

Run 400 meters (1 rep per 200m)

40 GHD Sit-ups (Scale to x2 Abmat Sit-ups)

Row 300 meters (1 rep per 100m row)

30 Ground-to-overhead 45/25 Bumper Plate

Run 200 meters (1 rep)

20 Ring Muscle-ups (Scale to 20 Pull-ups + 20 Push-up)

Score each complete 200M Run as a rep, and each 100M Row as a rep.

Cash Out

Cash Out: Row-Sled-Bike (No Measure)

3 Sets Not For Time:

90sec Easy Row (low damper set)

100m Light Sled Pull

50m Lateral Sled Drag/side Light

50m Reverse Sled Drag Light

90 sec Assault Bike Easy Pace

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