6.22.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

4 sets for quality:

Pick one dumbbell or kettlebell to use for all movements

20 Single Arm DB Overhead Squat (10 reps per arm)

10 Single Arm DB Shoulder to Overhead (5 reps per arm)

20 Alternating Goblet Cossack Squat

10 Single Arm Ring rows (5 reps per arm)

Metcon

Conditioning 2018 Row 24 mins (8 Rounds for distance)

Row 8 x 3 min

1 min easy

Set the rower for eight 3 minute pieces. Program 1 min light pressure between each piece.

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