7.31.2018

CrossFit Silos – CrossFit

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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

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