9.6.2018

CrossFit Silos – CrossFit

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Warm-up

Warm-up (No Measure)

AccessoryWOD

4 sets:

6/6 Single Arm Ring Rows

50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft

Metcon

Metcon (Time)

For time:

50 Doubleunders

50 Abmat Sit-ups

50 Doubleunders

50 Dumbbell Burpees 2×50/35

50 Doubleunders

50 Abmat Sit-ups

50 Doubleunders

50 (25R/25L) 1-arm KB OHS* (44/25)

50 Doubleunders

50 Abmat Sit-ups

50 Doubleunders

Dumbbell Burpee Movement Demo: https://youtu.be/L_QjiZGhZcM

If you can’t do the DB Burpee scale to regular burpees

*1-Arm KB OHS Movement Demo: https://youtu.be/20_crwqOFK8

If you can’t get full depth on the OHS put a medball under your butt and lower the weight.

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