Friday 07/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Ring Rows — Flagpole Stretch

20 Plank Shoulder Taps — Wall Slides

10 Air Squats — Bootstrap Stretch

10 Kip Swings on Pull-up Bar — Flexi Swimmer Stretch

5 Tempo Push-ups — Wall Pec Stretch

10 Cossack Squats — Groiner Stretch

Mobility

1 min. each position/each side of Forearm and Wrist Mobility Drills

Workout Prep

Warm-up (No Measure)

Find a Heavy Farmers Carry Load

Use 100-m efforts and add load each round.

3-5 rounds

Prep Workout Movements

2 mini-rounds of Cindy (3-6-9)

RX: Metcon (Time)

5-4-3-2-1

Rounds of Cindy

200-m Farmers Carry (heavy)

FIT: Metcon (Time)

5-4-3-2-1

Rounds of Cindy

200-m Farmers Carry
Partially Loaded

*Cindy:

5 Double Chainsaw Rows

10 Push-ups

15 Air Squats