Spring Break 2019 Day 4

CrossFit Silos – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

10 RFT;

10 DB thrusters (50/35)

12 Box Jumps

2 minute Bike or Run

*100m DB farmers carry after each round (2×50/35)

Gymnastics

Practice

Gymnasty: Candlesticks!

Listen 👂🏼 & Watch the video as CF Coach explains how to take this to another level and see if you bend at waist too much…If you do…you’re not working your lower abdominals as much as you could…so fire them up

✔️Measure for a target and see how it goes. 🔹3x (15-20 or MAX reps

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154803392123471/

Cash Out

Fast Eddies Ab Routine

Straight Through:

25 situps

25 4-count flutter kicks

25 situps

25 leg raises

25 situps

25 supermans

25 situps

25 crunches

25 situps

25 twists

25 situps

25 4-count flutter kicks

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