8
Nov
Monday 11/08/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Jumping Jack Game to Warm Up
Shoulder Prep
10 PVC Pass-throughs
10 PVC Bent-over Twists
10 each Cuban Presses + Jefferson Curls
50-ft. Forward + 50-ft. Backward Bear Crawl (rest as needed)
2 rounds
Workout Prep
Warm-up (No Measure)
– Double-unders – 2 x sets of 20 or so reps
– Burpees – 2 or 3 reps is enough 🙂
– Ring Hold – 2 x 5-10 sec.
– Ring-row Hold – 2 x 5-10 sec.
– Ring Rows – 6-8 reps
RX: Metcon (Time)
30 sec.-60 sec.-90 sec.-120 sec.
Double-unders
Ring Hold (top of Ring Dip)
Burpees
Ring-row Hold (top of Ring Row)
Ring Rows
FIT: Metcon (Time)
30 sec.-60 sec.-90 sec.-120 sec.
Single-unders
Ring Hold (top of Ring Dip)*
Burpees
Ring-row Hold (top of Ring Row)
Ring Rows
* Foot assisted
