Sunday 02/06/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Cone Speed Drill
Movement 1: Running in place
Movement 2: Plank Shoulder Taps
Movement 3: Air Squats
Movement 4: Hands from floor to Jumping Jack touch the ground
2x per movement
30 sec. each movement of Banded Shoulder Sequence
Then, perform:
10 Hip Leg Raise and Supine Plank (10 each leg)
10 Lying Shoulder Internal and External Rotations (10 each arm)
10 Air Squat to Up and Over the Fence
10 Burpees
Workout Prep
Warm-up (No Measure)
Review the Wall Ball
Front Squat—Push Press—Wall Ball—Wall Ball*
20 sec. Wall Balls
10 sec. Rest
20 sec. Burpees
10 sec. Rest
2 rounds
RX: Metcon (Time)
60 Wall Balls (20/14 lb.)
Rest 2 min.
30 Burpees
Rest 2 min.
40 Wall Balls
Rest 2 min.
20 Burpees
FIT: Metcon (Time)
50 Wall Balls
Rest 2 min.
25 Burpees
Rest 2 min.
30 Wall Balls
Rest 2 min.
15 Burpees
Cooldown
Warm-up (No Measure)
Under-the-body Thoracic Stretch
Keg Drill
