Friday 01/07/2022

7
Jan

Friday 01/07/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 x Jefferson Stretches each (with PVC) (I do 1 rep, you do 1 rep)

5-10 reps of Partner PVC Complex

30 sec. each side Lower Back/Hip Stretch

30 sec. Partner Pec Stretch

P1 performs Air Squats while P2 holds the bottom of the Squat

P1 performs Handstand Hold while P2 Holds a Side Plank

Workout Prep

Warm-up (No Measure)

P1 does 1 Front Squat + 1 Wall Ball, then tosses it to P2, who does the same.

Then, P1 does 2 Front Squats + 2 Wall Balls, then tosses it to P2, who does the same…and so on until they have both completed 5 Front Squats + 5 Wall Balls.

RX: Metcon (Time)

50 Wall Balls (heavy)

200-m KB Carry (24/16 kg)

2-min. Side Plank Hold

200-m KB Carry

50 Wall Balls

FIT: Metcon (Time)

40 Wall Balls

200-m KB Carry

1-min. Side Plank Hold

200-m KB Carry

40 Wall Balls

Cooldown

Warm-up (No Measure)

Frog Stretch Hold

10 Plane Crash Victims

Wall-facing Hip Flexor Stretch