9.20.2018

CrossFit Silos – CrossFit

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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.

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