Friday 09/25/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Row

10 KB Deadlifts

10 KB Russian Swings

5 Inchworms

AMRAP 5 min.

Workout Prep

Warm-up (No Measure)

As a group, review each movement as:

Dip—Bent-over Row

Then, continue to warm up with:

2 x 5 Dips + 5 Bent-over Rows

2 x 3 Dips + 3 Bent-over Rows

* Increase the load each round.

250-m Row

25 Unbroken KB Swings (you choose the load)

P2 starts the Row as soon as P1 is off the Rower. The goal is to catch up to P1!

2-3 rounds (time dependent)

Metcon (Weight)

Bent-over Rows

3-3-3-3-3

Dips

5-5-5-5-5

* December 2019
Partially Loaded

10 DB Bent-over Rows (each side)

10 Object Dips (add load if possible)

5 sets

* Use the heaviest load possible.

* Rest between sets as needed.