Friday 07/02/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm – Shoulder Burner
45 sec.—15 sec. rest—30 sec.—15-sec. rest—15 sec.—15-sec. rest
Kickbacks
Plank Get-up Get-downs
Handstand Walking Practice
Wall-facing L Holds
Handstand Kick-up a little away from the Wall and Walking one hand into the Wall
Workout Prep
Warm-up (No Measure)
Review the OH Carry and Renegade Row
While P1 performs 10 DB Rows on each side, P2 holds the DB (light) in a single-arm overhead position. They switch arms when their partner switches sides on the Rows.
Switch
While P1 performs a 100-m DB Overhead Carry, P2 performs 10 Sit-ups.
Switch
While P1 performs a 100-m Waiter Carry, P2 performs 10 DB Rows on each side with their workout weight.
Switch
RX: Metcon (AMRAP – Rounds and Reps)
100-m Single-arm DB Overhead Carry – Right (40/25 lb.)
12 DB Renegade Rows – Right
24 AbMat Sit-ups
12 DB Renegade Rows – Left
100-m Single-arm DB Overhead Carry – Left
AMRAP 15 min.
FIT: Metcon (AMRAP – Rounds and Reps)
100-m Single-arm DB Overhead Carry – Right
12 DB Renegade Rows – Right
24 AbMat Sit-ups
12 DB Renegade Rows – Left
100-m Single-arm DB Overhead Carry – Left
AMRAP 15 min.
Partially Loaded
100-m Single-arm DB Overhead Carry – Right (40/25 lb.)
12 DB Renegade Rows – Right
24 AbMat Sit-ups
12 DB Renegade Rows – Left
100-m Single-arm DB Overhead Carry – Left
AMRAP 15 min.
Cooldown
Warm-up (No Measure)
Row an easy 500 m at chatting pace to cool down.