CrossFit Silos – CrossFit
Warm-up
Metcon (No Measure)
3 sets:
8 per leg Suitcase RNT Split Squat
8 Dual Seated Arnold Press @2121
8 Toes to Bar or Knee Raises
50m Kettlebell Front Rack Carry (44/25)
Movement Demos here:
RNT Split Squat: https://youtu.be/flhy1TrRvoY
Seated Arnold Press: https://youtu.be/XapbnrMc99I
Metcon
There is a 20 minute time cap for this workout.
Metcon (Time)
For Time:
21-18-15-12-9-6-3 reps of
Push ups (HR okay for Rx)
Overhead Squats (115/75)