13
May
Friday 05/14/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up Quickly with “Roxanne” vs. “Red Light” Game
Project Ring Work Session #6
10 Hanging/Plate OH Shrugs
15 sec. Plank Hold
15 sec. Supine Hold
10 Jumping Pull-ups/Plate Bent-over-rows
2 rounds
Skin the Cat
1. 5 x Jump to Tuck + Hold
2. 5 x Jump to Skin the Cat
3. 5 x Full Skin the Cat
2 sets of each.
Project Squat Session #6
8 x 20 sec. Descending “Box” Squats
8 x Bulgarian Squats – each side
3 rounds
Workout Prep
Warm-up (No Measure)
Review the Hang DB Snatch
6 Hang DB Snatches
6 Lateral DB Burpee Jump-overs
RX: Metcon (Time)
21-15-9
Hang DB Snatches (40/25 lb.)
Lateral DB Burpee Jump-overs
FIT: Metcon (Time)
21-15-9
Hang DB Snatches
Lateral DB Burpee Jump-overs
Cooldown
Warm-up (No Measure)
Lactic Acid Leg Flush
