CrossFit Silos – CrossFit
Warm-up
Weightlifting
Make up any 10 RM missed this week, or work on a skill baby!
Metcon
Competing? Do the WWW workout below.
4 AMRAP – Deads, Doubles and Push (AMRAP – Rounds and Reps)
5 Dead-lift – 185/105
15 Double Unders
5 Push-ups
4 minute AMRAP – REST 8 minutes then do it again.
4 AMRAP – Deads, Doubles and Push (AMRAP – Rounds and Reps)
5 Dead-lift – 185/105
15 Double Unders
5 Push-ups
Metcon (No Measure)
World Wide WOD Loosen Up –
4 Minutes – Row 30 Seconds at a 10 Second Slower pace than your usual WOD pace, then 30 seconds at a 20 second slower pace.
Then row 1 minute at a fast pace.
Run a 400M at a pace that you think is 20 seconds slower than typical WOD pace.
Perform 100 Singles and 20 box steps.
Repeat the 4 minute row.
No measure for this wod.
