Main – CrossFit
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
Hang Clean (4 X 4 (22.214.171.124) 10 secs btw reps, SQUAT if you can)
3 Rounds for time of:
50 Back Extensions
GHD Back Extensions, Straight Sit-ups.
GHD sit ps is RX+
Back Extensions should be an anchored hip, with arms crossed in front of chest to the ghd bar, to the point where the shoulders break the plane made from the hip and knee. The more you bend your knees, the higher your shoulders need to elevate. Watch for that common cheat.
30 MINUTE TIME CAP
Foam roll your whole front, then roll over and repeat.