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 20-m Shuttle Sprints

AMRAP 5 min.

Cooldown

Warm-up (No Measure)

Partner Hip/Back Stretch– 1 min. each side, per person