2
Jan
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