CrossFit Silos – CrossFit
Metcon (No Measure)
6-8 Half Kneeling Kettlebell Press/side (pause 2 sec at the top of each rep)
12 Scapular Push Ups
12 Side Plank Rotations/side
Rest 30 seconds after each movement.
Build load with each set of weighted movements. Emphasis on stability. Stay in control.
Goal is to go unbroken on all movements!
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
3 Thrusters 115/75 (Rx+ 3 Thrusters 135/95 lbs)
6 Knee Raises (Rx+ 6 Toes to Bar)
12 American KBS 44/25 (Rx+ 53/35)
Scale to 6 DB Thrusters (2×35/15) and V-ups for Knee Raises/Toes to Bar
Sick Plank Cash Out (Time)
Planks, adding 10 sec each round. Half rest each round. 10 sec plank, 5 sec rest. 20 sec plank, 10 sec rest. 30 sec plan, 15 sec rest. Continue adding each round until failure to complete a round. Score is your plank time for your last round complete. Add load to notes for Rx+
Add a 20# weighted vest.