Friday 12/17/2021

17
Dec

Friday 12/17/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners on a Rower, alternate for:

30 sec. on/30 sec. off

5 rounds each

10 Ring Rows + Scap Retraction at bottom of movement

10 Standing Letters (ITWXY) with small Plates

2-3 rounds

Workout Prep

Warm-up (No Measure)

Review Rope-climb methods as needed.

Russian Wrap

Spanish Wrap

2-3 reps at each progression

Seated Climb—Feet-on-box Climb—Rope Climb—Legless—L-sit Climb

RX: Metcon (Time)

1k Row

5 Rope Climbs

Rest 2 min.

750-m Row

4 Rope Climbs

Rest 2 min.

500-m Row

3 Rope Climbs

Rest 2 min.

250-m Row

2 Rope Climbs

FIT: Metcon (Time)

1k Row

5 Seated Rope Climbs

Rest 2 min.

750-m Row

4 Seated Rope Climbs

Rest 2 min.

500-m Row

3 Seated Rope Climbs

Rest 2 min.

250-m Row

2 Seated Rope Climbs

Cooldown

Warm-up (No Measure)

1 min.KB Hip Smash, each side

3 min. Under-the-body Stretch