CrossFit Silos – CrossFit
Warm-up
Metcon (No Measure)
EMOM x 12 mins (3 sets)
Min 1: Ring Side Plank: :20 right then :20 left arm
Min 2: 5/3 Chinups (Rx+ 3 Bar Muscle Ups)
Min 3: 8 Alt Pistols (4 per leg)
Min 4: 8 Single Leg Cross Body DB RDL (4 per leg)
ring side plank demo: https://youtu.be/PQ3Vz8fp73k
Single Leg Cross Body DB RDL demo: https://youtu.be/yRCGDGT993w
Metcon
Spend 10 mins warming up to the squat clean weight. Squat cleans are Rx.
Metcon (Time)
For Time:
800 Meter Run
21 pull-ups (rx+ 15 Chest to Bar)
21 Squat Cleans (135/95)
600 Meter Run
15 pull-ups (Rx+ 12 Chest to Bar)
15 Squat Cleans (155/110)
400 Meter Run
12 pull-ups (Rx+ 9 Chest to Bar)
12 Squat Cleans (175/125)
