CrossFit Silos – CrossFit

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Warm-up (No Measure)

3 sets not for time:

1. 6-8 per leg Curtsy Squat @30X0

2. 6-8 Supinated Grip Body Row @20X1

3. 8-10 Supine Leg Lowering @30X0

Movement Demos:

Curtsy Squat: https://youtu.be/qWnOdjvQaEU

Supine Body Row: https://youtu.be/d9NIBA_tWvM

Supine Leg Lowering: https://youtu.be/W885Cp1l9LA


Spend 15 mins working up to a heavy set of 6 total (3 per leg) from the rack. Feel free to share a bar with someone of equal ability. Athletes should strive to do a set every 2 minutes if possible to avoid exceeding the time cap.

Back Rack Reverse Lunge (5×3 per leg)

Start from the squat rack. Back knee should touch the ground on every rep. This is a knee-friendly movement. Keep the majority of the weight on the front leg.


Metcon (Time)


Front Squats (135/95) Rx+185/135

Box Jumps 24/20 Rx+ 30/24

Double DB Hang Clean and Press (2×50/35)

Cash Out

400m Reverse “Batwing” Sled Drag @ 75% BW (Time)

This is a 400 meter backwards “batwing” sled drag pulling 75% of your own bodyweight.

Rx+: 400m 100% BW reverse sled drag

Batwing demo: https://youtu.be/v0Rxi7KDv4c

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