Friday 12/10/2021


Friday 12/10/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Warm Up with Boxes

Line up 6-7 Boxes of increasing heights in a row.

Bear Crawl down

Crab Walk down

Bear Crawl down

Crab Walk down

Workout Prep

Warm-up (No Measure)

Review the Deadlift

100 m easy—100 m moderate—100 m regular 500-m workout pace—200 m fast workout pace

8 Deadlifts

8 Box Jumps

8 Deadlifts

RX: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

FIT: Metcon (Time)


500-m Row

12 Deadlifts

21 Step-ups

3 rounds


Warm-up (No Measure)

12 Days of Mobility – Session #6

1 round Short Ninja Flow

2×5 Wall Slides

3 min. Back Bridge, accumulated

* Perform a scaled version of this for the first minute, then progressively increase the difficulty if they are warm enough.

4 Shoulder Shrugs in Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Plane Crash Victims, 3 each side (dynamic)