CrossFit Silos – CrossFit
Superset for 4 sets. Rest :30 – 1 min between movements.
Seated DB Arnold Press (4×12-15)
Movement Demo: https://www.youtube.com/watch?v=R-RTgOxrj88
Barbell Romanian Deadlifts (RDL) (4×12-15)
Romanian Deadlift demo: https://youtu.be/GZAKFRNtxLY
Use a heavy load for the rep range that allows you to move with perfect form.
Metcon (No Measure)
21 min EMOM: (7 sets)
Min 1) 4 Strict C2B Pull-Ups or 6 Kipping Pullups
Min 2) 8 Box Jumps (30/24)
Min 3) 50′ Mixed KB Rack Suitcase Walking Lunge (53/35) switch arms halfway
For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the walking lunges go as heavy as you can without breaking up the 100′.
KB Rack Suitcase Walking Lunge Movement Demo: https://www.youtube.com/watch?v=OA8LPK3UZZk