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