Monday 02/07/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Wall Slide with Lift Off

Shoulder Sequence

10-m Bear Crawl

10-m Crab Walk

20 Hands from Floor to Jumping Jack Touch the Ground

10 Push-ups to Downward Dog

30 Single-unders

10 Hand Release Push-ups

30 Single-unders

10 Plank Get-up Get-downs

30 Double-unders

5 Partial Wall Walks

30 Double-unders

Workout Prep

Warm-up (No Measure)

Review and Set Up Wall Walk Standard

1 Wall Walk

10 Double-unders

2 sets

* Rest as needed.

RX: Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

FIT: Metcon (Time)

21.1

1 Scaled Wall Walk

10 Single-unders

3 Scaled Wall Walks

30 Single-unders

6 Scaled Wall Walks

60 Single-unders

9 Scaled Wall Walks

90 Single-unders

15 Scaled Wall Walks

150 Single-unders

21 Scaled Wall Walks

210 Single-unders

Time cap: 15 min.

Cooldown

Warm-up (No Measure)

Under-the-body Thoracic Stretch

Alt. Plane Crash Victim Stretch