Main – CrossFit
Warm-up
CFSilos 2015 – 1 (No Measure)
Row 200M
50 Singles
Spiderman stretching each hip as much as you can
10 Burpees
10 Ring Rows
Butt Kickers
10 PVC Jerks
10 PVC Cleans
Calf Stretch
Shoulder Mobility with the band
10 Push-ups
Weightlifting
Weighted Push-up (3 X 10 – plates on the back, work up)
Metcon
Cheat Curls (AMRAP – Reps)
5 Minute Clock
800M Run
AMRAP of cheat curls (75#/45#)
Swing hips to curl the bar
Cash Out
Rope climbs, work on legless, pinch, foot wrap, etc.
