CrossFit Siloam Springs – CrossFit
Grab a partner & pick a skill or two
Ask your coach if you need direction
Move forward in your training!
EMOM clock will run—
Consider 6, 8, 10, or 12 min EMOMs of:
pull-up negatives/ring dips if pre-pull-up, or
kipping/butterfly pull-up work, or
T2B work, sets, or
ring/bar MU, or
WB unbroken sets, or
Handstand holds
Other work options:
HSPU, negatives, kipping work
HS Walks
DU practice
Rope climb footwork
Pistol practice
quick thruster sets (3 breaths)
DB lunge practice
OH Squats
Also, mobility work – ankle, shoulder, wrist
Stretching, rolling, mashing, etc.
Metcon (Time)
Buy-in 50 DU (150 singles=RX)
2 RFT
Start each movement with 3 burpees
20 WB 20/14#
20 ring rows (kipping=scaled for guys)
20 Alternating DB snatch 50/35#
20 DB Weighted Step-up 24/20, 50/35# (single)
Row 20 cal (women 17 cal)