Friday 01/22/2021

22
Jan

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.