5.10.2018

CrossFit Silos – CrossFit

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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)

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