7.9.2018

CrossFit Silos – CrossFit

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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)

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