Saturday 11/20/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2k Row

200-m Prowler Push or Sled Drag

800-m Run

50 total Lying Leg Raises

Partner Mobility (30 sec.-1 min. per side/stretch each)

Lying Shoulder Extension Stretch

PNF Hamstring Stretches

Partner Wall Slides

Partner Hip/Back Stretch

Workout Prep

Warm-up (No Measure)

2 x 5 MB Front Squats + 5 Partner Wall Balls

20 Double-unders each

10 Jumping Pull-ups

10 Partner Air Squats

RX: Metcon (AMRAP – Reps)

Partner Workout

Wall Balls (20/14 lb.)

AMRAP 4 min.

Double-unders

AMRAP 3 min.

Jumping Pull-ups

AMRAP 2 min.

Air Squats

AMRAP 1 min.

* Partner Wall Balls

* DU I-go-you-go

* Synchro Jumping Pull-ups

* Synchro Air Squats

FIT: Metcon (AMRAP – Reps)

Partner Workout

Wall Balls

AMRAP 4 min.

Single-unders

AMRAP 3 min.

Jumping Pull-ups

AMRAP 2 min.

Air Squats

AMRAP 1 min.

* Partner Wall Balls

* DU I-go-you-go

* Synchro Jumping Pull-ups

* Synchro Air Squats

Cooldown

Warm-up (No Measure)

Banded Shoulder Stretches

Couch/Wall Stretch