CrossFit Silos – CrossFit
Warm-up
Gymnastics
Split the class into two (over four people). Work on Side Planks – https://youtu.be/NXr4Fw8q60o
The other half will work on rope climbs, legless, L, whatever is the next step in your progression to mastery. Try to go up, down, up and down without touching ground or losing control.
Metcon
Split Jerks and Pistols (Time)
6 Rounds :
4 Split Jerks left leg (115/75)
4 Pistols Left Leg
12 Push-ups
4 Split Jerks Right Leg
4 Pistols Right Leg
– Use scaling that allows for development of these skills.
