7.16.2018

CrossFit Silos – CrossFit

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Warm-up

Posted SL Deadlift Movement Demo: https://www.instagram.com/p/Bf_0fxSAVRz/

Warm-up (No Measure)

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Single-Leg Deadlifts x 8 reps (Left Leg)

Station 2 – Single-Leg Deadlifts x 8 reps (Right Leg)

Station 3 – Seated Dumbbell Filly Press x 8 reps per arm

Station 4 – 10 Ring Face Pulls (slow and controlled)

Filly Press movement demo: https://youtu.be/K28luQGuY_g

Ring Face Pulls movement demo: https://youtu.be/yQQJCh4Hs1s

Metcon

10-1: Pistols-Handstand Shoulder Taps (Time)

10-9-8-7-6-5-4-3-2-1:

Pistols (alternate legs – each leg =1 rep)

Handstand Shoulder taps (same side- right/left = 1 Rep)

Active Recovery

Active Recovery 2k row (Time)

conversational pace

Active Recovery 2k row (Time)

conversational pace

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