15
Oct
Saturday 10/16/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up with Partner Cone Game
Fast Feet
Air Squats
Jumping Jacks
Lunges
High Knees
Workout Prep
Warm-up (No Measure)
Review the Walking Lunge
8 Back-rack Lunges
8 Front-rack Lunges
8 OH Lunges
6 Back-rack Lunges
6 Front-rack Lunges
6 OH Lunges
In partners, “I go, you go” style:
10 Step-ups
10 Lateral Step-ups
6 Lunges
10 Box Jumps
10 Box Jumps
RX: Metcon (Time)
Partner Workout
Buy-in:
100 Partner Sit-up Ball Throws (20/14 lb.)
Then, complete:
10 Barbell Walking Lunges (75/55 lb.)
10 Box Jumps (24/20 in.)
10 rounds
* Do 1 round, then switch
FIT: Metcon (Time)
Partner Workout
Buy-in:
80 Partner Sit-up Ball Throws
Then, complete:
8 Barbell Walking Lunges
8 Plate Jumps or Step-ups
10 rounds
* Do 1 round, then switch
Cooldown
Warm-up (No Measure)
As a team, accumulate 50 Barbell Rollouts.