Friday 12/24/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Quick Warm-up
5 Thoracic Rotations in Plank
5 Yoga Push-ups (Cobra into Push-up)
5 PVC Shoulder Pass-throughs
3 rounds
12 Days of Mobility – Session #12
1 round Short Ninja Flow
2×5 Wall Slides
3 min. Back Bridge, accumulated
4 Shoulder Shrugs in Handstand Hold
5 reps Spicy Hip Stretch, each side
6 Plane Crash Victims, 3 each side (dynamic)
7 Downward Dogs to Cobra and back
8 Lying ITWXY
9 Sit-ups to Pike + 9 Sit-ups to Straddle
10 Standing Shoulder Internal/External Rotations.
11 Cat and Camel Twerks
12 Steering Wheels, each direction
Workout Prep
Warm-up (No Measure)
5 Weighted Lateral Step-ups – left side
50-m Crab Walk
5 Weighted Lateral Step-ups – right side
50-m Bear Crawl
RX: Metcon (Time)
10 Weighted Lateral Step-ups (50/35 lb.) – 1 DB
50-m Crab Walk
10 Weighted Lateral Step-ups
50-m Bear Crawl
3 rounds
FIT: Metcon (Time)
10 Lateral Step-ups
50-m Crab Walk
10 Lateral Step-ups
50-m Bear Crawl
3 rounds
Cooldown
Warm-up (No Measure)
With any time remaining, have them perform Under-the-body Thoracic Stretch and Stretchy Swimmer Stretch.
