CrossFit Silos – CrossFit
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.
