CrossFit Silos – CrossFit
Warm-up
Warm-up (No Measure)
For 6-10 minutes, performing the following:
5 Cat/Cow
5 Plank to Pull Through
5 Diagonal Band Pull Aparts
5 Beat Swings
2-3 Hang Power Dumbbell C&J each arm
Each round, increase the weight on the dumbbell C&J until you get up to the working weight for 18.1.
Movement Demo here: https://youtu.be/jtzwvBZpE-Q
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Cash Out
Metcon (No Measure)
Not For Time:
3 Sets of 20 Weighted Sit-ups (20/14)
1 Set of 50 Glute Bridges
1 Set of 100 AbMat Sit-ups
