Spring Break 2019 Day 3

CrossFit Silos – CrossFit

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Warm-up

Do a full 10 minutes of conditioning- run, bike, row, eliptical, jump rope. 10 mins of consistent work at 8-9 RPE

Metcon

Metcon (Time)

5 sets:

15 DB Front Squats (2×30/15)

2 Min Run or Row

50 Doubleunders or 100 singles

Rest 2 mins

4 sets:

20 Stationary Atl Lunges (2×30/15)

2 Min Run or Row

10 Weighted Sit-ups (15/10lb DB)

Rest 2 mins

3 sets:

20 Bench Dips (feet elevated)

20 Bicep Curls (2×30/15)

40 Flutter Kicks

Cash Out

Metcon (No Measure)

3 sets of 12 (med heavy- slow)

B1. Dumbbell Pullover (Bench) 25/15

B2. Incline Dumbbell Flys 30/20

B3. Single Dumbbell Front Raises 20/10

B4. Barbell Front Raises (45/35)

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