CrossFit Silos – CrossFit
Warm-up
This should take no more than 15 mins.
Warm-up (No Measure)
3 sets for quality:
-10 Banded hollow pull downs https://www.youtube.com/watch?v=FVjtOSA-dz8
-10 Banded hollow Ys https://www.youtube.com/watch?v=kkqRJpq6-ug
-20/20 Anti rotation deadbug https://www.youtube.com/watch?v=98jWDTVtE_o
Metcon
This is 12 mins of work and 8 mins of rest 🙂
Metcon (3 Rounds for reps)
R1- 4 min AMRAP:
100 Doubleunders
27 Burpee
27 C2B Pullups
*Rest 4:00*
R2- 4 min AMRAP:
75 Doubleunders
21 Burpees
21 TTB
*Rest 4:00*
R3- 4 min AMRAP:
50 Doubleunders
15 Burpees
15 Pullups
Score is total reps per round- make sure to record your reps each 4 min AMRAP during your rest.
Cash Out (Optional/Make Up)
Do this on your own time after class- not as a class.
Active Recovery Row: 10x150m Row (Time)
10 Rounds: 150 meter row
*rest 2 mins between rounds
Each effort should be identical and repeatable. Record total time to complete all 10 sets as your score.
