Monday 06/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

Min. 1: 20 Air Squats

Min. 2: 45-sec. Hold at bottom of Air Squat

Min. 3: 15 Air Squats with arms overhead

Min. 4: 45-sec. Supine Plank

Min. 5: 8 Burpees

Min. 6: 45-sec. Handstand Hold (or Plank Hold)

Squat/Midline Prep

10Single-leg Stationary Lateral Step-ups – each side

10 Side Plank Leg Raises – each side

3 rounds

Workout Prep

Warm-up (No Measure)

Row/Run 300 m

5 Pull-ups- use workout modification

10 Thrusters

Row 200 m

5 Pull-ups

10 Thrusters

RX: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

FIT: Metcon (Time)

“Jackie”

1k Row

35 Thrusters

30 Ring Rows

Cooldown

Warm-up (No Measure)

Cool down with a 5-min. easy Row/Walk/Jog STRAIGHT after the workout.