Saturday 12/11/2021

11
Dec

Saturday 12/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

MB Partner Warm-up

In partners with 1 MB per pair, line athletes up about 8-10 ft. from each other and perform:

10 Partner MB Trunk Rotation Passes (right)

10 Partner MB Trunk Rotation Passes (left)

10 Partner MB Chest Passes

10 Partner MB Bounce Passes

10 Partner MB KB Toss Throws

10 Partner MB Thruster Passes

* Each athlete completes 10 reps.

Then, have everyone Run 200 m.

Banded Stretches

1 min. each side of Banded Lat Stretch

1 min. each leg of Banded Leg Stretches (20 sec. each stretch)

Workout Prep

Warm-up (No Measure)

8 Slow controlled Pole Squats

8 Air Squats

8 Slow controlled Wall Squats

8 Air Squats

10 Jumping Pull-ups

5 Jump to Slow Lower Pull-ups

5 Kipping Pull-ups

6 T-rotation Push-ups

6 Scap Push-ups

6 Push-ups

RX: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
* 1 round each at a time

Warm-up (No Measure)

FITNESS

Partner Cindy

4 Jumping Pull-ups

8 Push-ups

12 Squats

* 1 round each at a time

AMRAP 20 min.

Cooldown

Warm-up (No Measure)

1 min. Partner Pec Stretch (30 sec. each partner)

1 min. Quad Pose Stretch

1 min.Under-the-body Thoracic Stretch (30 sec. per side)

2 sets