OPEN GYM OPTIONS

CrossFit Silos – CrossFit

Weekly Reminders!

GARAGE GAMES- NO CLASS!

Metcon 1

Run 1 mile- Lunge 30 EMOM then 200 squats (Time)

Run 1 mile, lunging 30 steps every minute then… 200 airsquats

Metcon 2

10RFT: 10 Burpee + 10 situp + 200m run (Time)

10 Rounds For Time:

10 Burpees

10 Situps

200m run

Metcon 3

5RFT: 100 singles + 50 Squats (Time)

5 Rounds For Time:

100 SingleUnders

50 Squats

Cash Out

Core Conditioning 2018 (4 Rounds for reps)

Core Conditioning

4 rounds of 20 seconds work/10 seconds rest:

Medicine Ball Mountain Climbers

Plank Hold

Russian Twist with Mountain Climbers

Shoulder Taps (in Plank or Handstand)

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