8.9.2018

CrossFit Silos – CrossFit

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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.

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