29
Jan
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