Monday 11/08/2021

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