CrossFit Silos – CrossFit
Weightlifting
Spend no more than 15 mins working up to a heavy set of 6 (3 per leg)
Back Rack Reverse Lunge (5×6 (3 per leg))
3 reps per leg- alternating. Start from the squat rack. Back knee should touch the ground on every rep. This is a knee-friendly movement. Keep the majority of the weight on the front leg.
Movement Demo: https://www.youtube.com/watch?v=uSg4ujukkGc
Metcon
2018 Master’s Qualifier #3 (AMRAP – Reps)
20 min AMRAP:
50 wallballs (20/14)
100 double-unders
15 Wall Walks (Rx+ 50-ft. handstand walk*)
100 double-unders
50/40 calorie row
100 double-unders
15 Wall Walks (Rx+ 50-ft. handstand walk*)
100 double-unders
*Rx+ athletes will get 2 reps for every 10 ft handstand walk (10 reps for every 50 ft walk completed)
