Saturday 01/29/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Warm-up

Row 200 m, arms only

Row 200 m, arms and hips only

Row 200 m, regular

Spend 1 min. in Samson Stretch.

Row 200 m, arms only

Row 200 m, arms and hips only

Row 200 m, regular

Spend 1 min. performing Quad Pose to Hip Lift.

Row 100 m with perfect technique; talk about stroke rate

Rest

Row 200 m with fast stroke rate, but same perfect technique

Rest

Row 200 m with slower stroke rate, same time as above

Rest

Workout Prep

Warm-up (No Measure)

Review Wall Balls

Air Squat—Front Squat—Push Press—Wall Ball

250-m Row

10 Wall Balls

RX: Metcon (Time)

10-15-20-25-30

Wall Balls (20/14 lb.)

Row 500 m

FIT: Metcon (Time)

10-15-20-25-30

Wall Balls

Row 500 m

Cooldown

Warm-up (No Measure)

15 Row Pike-ups

Side Plank (L)

Side Plank (R)

2-3 sets