Monday 09/20/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Set up Boxes with a PVC Pipe across them on one side of the gym. Have everyone stand behind them. In partners, perform the following:

While P1 does 2 Over-unders and then Runs to the end of the gym and back to perform 2 more Over-unders, P2 holds the bottom of a Squat and stretches out down there. Switch.

While P1 Hurdles over the PVC, Runs to the other end of the gym, kicks up into a Handstand Hold 4 times, Runs back, and Hurdles over the PVC, P2 performs Air Squats. Switch.

While P1 does 2 Over-unders and then Runs to the end of the gym and back to perform 2 more Over-unders, P2 performs Dead Bugs. Switch.

While P1 performs 3 circuits of Jumping PVC, Running to the end of the gym and back (there and back = 1), P2 performs an Iron Cross Hold with light Plates. Switch.

Project Upper Body Accessory Session #9

Pull, Push

8 x Alt. DB Bicep Curls – each side

8 x Alt. DB Straight-arm Front Raises

4-5 sets