CrossFit Silos – CrossFit
Weekly Reminders!
9, 9:30 and 10am TOMORROW- WE MURPH. YOU MUST SIGN INTO WODIFY . LIMITED SPOTS AVAILABLE.
Metcon
Rest exactly 10 mins between Metcon 1 & Metcon 2. Everyone will be on different times so coach will have a running clock.
Metcon 1
THERE IS A 13 MIN TIME CAP FOR METCON 1- Rx and RX+ must finish in 13 mins or less to click”Rx”
: Squat-Lunge- Sprint (Time)
4 rounds for time:
20 AirSquats
40 Total Alt Walking Lunges
100m sprint
THERE IS A 13 MIN TIME CAP FOR THIS WORKOUT
Metcon 2
THERE IS A 13 MIN TIME CAP FOR METCON 2 WORKOUT
Rattlesnake (Time)
40-30-20-10
Wallballs 14/10 (Rx+ 20/14)
GHD Sit-ups*- touch floor all reps
*Scale to weighted abmat situps (20/14)
THERE IS A 13 MIN TIME CAP FOR THIS WORKOUT
