Main – CrossFit
Move quickly, 20 minute times will occur in the WOD.
CFSilos 2015 – 1 (No Measure)
Spiderman stretching each hip as much as you can
10 Ring Rows
10 PVC Jerks
10 PVC Cleans
Shoulder Mobility with the band
Catch up on 20RM. If you haven’t done:
20 RM Back Squat, Push Press or Dead-Lift
110%,120%,130% or re-do of 20RM BS
110% or 120% of 20RM Push Press
110% or 120% of 20RM DL
Do one of these, and record performance. If you are caught up then… the push-ups are back.
Push Ups (8 Minutes of push-ups! )
Wall Balls and Pull-ups (5 Rounds for time)
20 Wall Balls (20#/14#)
Rest 1 minute
RX + – Chest to bar pull-ups
Record your splits and report your work time for each round. Don’t include the rest.