CrossFit Silos – CrossFit
Spend no more than 20 mins working up to a heavy single split jerk
Split Jerk (1×1)
Quad Buster (4 Rounds for time)
500/450 meter row
Max time wall sit holding wall ball in bear hug (20/14)
Record ONLY the time you held the wall sit EACH ROUND (there are 4) as your score.
Record your 500/450m times in comments.
Why it’s hard: Since rowing is a “leg sport”, any exercise that continues to place demands on the quadriceps, glutes (and core!) is exhausting.
Why it’s good for you: This workout helps you learn how to work through muscle (and mental) fatigue.
Walk sit movement demo: https://youtu.be/sbdYrgCAC6w