CrossFit Silos – CrossFit

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Warmup: Midline Strength (No Measure)

12 Min AMRAP:

10 Alternating Bird Dogs

10 Alternating Dead Bugs

10 Side Planks, each side, alternate w/ 2 breath hold

Movement Demos: https://youtu.be/DMYzyTGBMI8


You will have 5 mins rest between the row and the heavy set of 5 front squats.

Death by Calories (Calories)

Program the Monitor for 1 minute intervals, no rest. Minute 1, row 1 Calorie. Minute 2, row 2 Calories. Continue until you cannot continue to match minutes with Calories.

Why it’s hard: Your window of rest time will close each interval until you have no rest time left.

Why it’s good for you: The workout starts out easy but quickly challenges your grit and perserverance. You’ll learn how small changes in intensity and stroke rating can influence your ability to stay in the game.


Rest exactly 5 minutes after the row and then work up to a heavy set of 5 front squats from the rack.

Front Squat (5×5)

Do no more than 5 sets total- take 2 mins rest between sets

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