8.15.2018

CrossFit Silos – CrossFit

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Weightlifting

Overhead Squat

Spend 20 mins working up to a heavy single

Metcon

Cassava (Time)

1000/850m Row

800m Run

60 Kipping Pull-ups

40 Pistols (20 per leg)

20 Feet Elevated Pushups (Rx+ HSPU)

Movement demo for feet elevated pushups: https://youtu.be/4h_hJ3p0AT0

1) Hands begin directly below but slightly outside shoulder width

2) Feet are elevated on an object higher than ground level

2) Maintain a straight body line between shoulder and ankle by squeezing the midline

3) Elbows bend along the body, they do not flare out

4) Chest to ground

5) Press straight up maintaining a solid midline

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