4.20.2018

CrossFit Silos – CrossFit

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Warm-up

20 min cap

Warmup: TGU+Ring PU (Weight)

5 TGU + 5 Ring Push up (Scale to HRPU) Rx+ 5 HSPU (new standard)

4 TGU + 5 Ring Push up (Scale to HRPU) Rx+ 5 HSPU (new standard)

3 TGU + 5 Ring Push up (Scale to HRPU) Rx+ 5 HSPU (new standard)

2 TGU + 5 Ring Push up (Scale to HRPU) Rx+ 5 HSPU (new standard)

1 TGU + 5 Ring Push up (Scale to HRPU) Rx+ 5 HSPU (new standard)

Increase weight as you go and rest as necessary. Record your heaviest TGU for your score.

Metcon

Ab Raiser (AMRAP – Rounds and Reps)

12 min AMRAP:

10 atomic situps (35/15) (Rx+ 10 GHD wall ball situps (14/10)

20 OH walking lunges LEFT ARM THEN RIGHT ARM holding a single DB or KB (1×44/25 KB) Rx+ 1×50/35 DB

GHD wall ball situp movement demo: https://www.youtube.com/watch?v=VupKDleCo4M

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