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)