Saturday 01/02/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Forward and Back Bunny Hops

10 Bird Peckers (each leg)

10 Lateral Bunny Hops

10 Ankle Circles (each leg)

10 Standing Tuck Jumps

3-4 Rounds

Shoulder Warm Up Complex 1

20 Arm Circles Forward (10 small/10 big)

20 Arm Circles Backwards (10 small/10 big)

10 V’s

10 Scarecrows

30 sec. Pole Stretch

6 Bodyweight TGU

30 Plank Shoulder Taps

Workout Prep

Warm-up (No Measure)

Review TGU with a light KB

25 Double-under

2 TGU (1 each side)

15 KB Taps

RX: Metcon (Time)

75 Double-unders

10 Alt. TGU (16/12 kg.)

40 KB Plank Taps

3 Rounds

FIT: Metcon (Time)

75 Single-unders

10 Alt. TGU

40 KB Plank Taps

3 Rounds
Partially Loaded

75 Single-unders

10 Alt. DB TGU (50/35 lb.)

40 DB Plank Taps

3 Rounds

Cooldown

Warm-up (No Measure)

100 Ankle Tap and Knee bent crunch

75 Flutter Kicks

25 V-ups