Friday 01/22/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5 Jumping Pull-ups
10 Push-ups
15 Sit-ups
3 rounds
5 Thoracic Rotations
5 Yoga Push-ups
5 PVC Shoulder Pass-throughs
3 rounds
Workout Prep
Warm-up (No Measure)
10 Shoulder Presses with Barbell
5 Strict Pull-ups
10-sec. L-sit Hold
5 Shoulder Presses at workout weight
RX: Metcon (AMRAP – Reps)
Max reps of Strict Pull-ups
Max reps of Shoulder Presses (115/75 lb.)
Max-calorie Row in 20 sec.
Max L-sit Hold for time
3 rounds
Start a clock and begin an attempt at each exercise every 3 min.
FIT: Metcon (AMRAP – Reps)
Max reps of Strict Inverted Bar Rows
Max reps of Shoulder Presses
Max-calorie Row in 20 sec.
Max Knee-tuck Hold for time
3 rounds
Start a clock and begin an attempt at each exercise every 3 min.
Partially Loaded
Max reps of Bent-over DB Rows (40/25 lb.) – each side
Max reps of Single DB (both hands) Shoulder Presses (40/25 lb.)
Max Double-unders in 20 sec.
Max Hollow-rock Hold for time
3 rounds
Start a clock and begin an attempt at each exercise every 3 min.
* Scale to one DB for Presses if needed.
