7.25.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds:

Weighted Seated Box Jump x 3 reps

Use a vest or dumbbell, but keep it light enough so the weight does not affect jumping mechanics.

immediately into…

Seated Box Jump x 2 reps

followed by…

5 Broad Jumps

Metcon

Metcon (Time)

3 rounds for time:

30 Total (15 per leg) Back rack barbell ALTERNATING step ups (75/55lb, 20″)

20 Push-Ups

Movement demo for back rack bb step ups: https://youtu.be/v84flkiVmZg

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