CrossFit Silos – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
10 Hindu Push-Ups: https://youtu.be/vQsQAiE0NQo
Rest 15 seconds
5 per side Bottom’s Up Kettlebell Press
Rest 15 seconds
8 per leg Single-Arm OH Kettlebell Cossack Squat @2111
Rest 15 seconds
8 GHD Hip Extension @2012- focus on glute activation and maintaining a hollow position
Rest as needed
Metcon
5x: 2 min max BBJ (5 Rounds for reps)
5 rounds for reps:
2 mins of burpee box jumps (24/20 (Rx+ 30/24)
Rest 1 minute between rounds.
Post total reps PER ROUND as your score.
