Sunday 02/07/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm up with a 6-min. EMOM
Min. 1 – 40-sec. Shuttle Runs (inside, 10 m back and forth)
Min. 2 – Max Single-unders
Min. 3 – 40-sec. Bike (or repeat Shuttle Runs)
Min. 4 – 12 Get Down-ups
Min. 5 – 40-sec. Shuttle Runs
Min. 6 – Max Double-unders
10 reps Hip Flow #1
10 Wall Slides
There-and-back (25 ft.) Jiu Jitsu Drill
1-2 rounds (time permitting)
Workout Prep
Warm-up (No Measure)
While P1 performs 50 Double-unders,
P2 performs 10 Ring Rows + 10 Push-ups
Switch
Both partners:
Bike 10 cal. as FAST as possible
RX: Metcon (AMRAP – Reps)
Partner Workout
Max Double-unders
AMRAP 5 min.
* One person working at a time.
Max Rounds
10 Inverted Rows
10 Push-ups
AMRAP 5 min.
* One round each, “I-go-you-go” style
Max Cals Bike
AMRAP 5 min.
* One person working at a time.
Partially Loaded
Max Double-unders
AMRAP 5 min.
Max Rounds
10 Alt. DB Renegade Rows (45/35 lb.)
10 Push-ups
AMRAP 5 min.
Max 20-m Shuttle Sprints
AMRAP 5 min.
Cooldown
Warm-up (No Measure)
Partner Hip/Back Stretch– 1 min. each side, per person