Saturday 10/16/2021

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.