Sunday 02/14/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Sweaty in Partners
P1: 400-m Row, Bike, or Run
P2: AMRAP Over-unders (Overs are performed as Step-overs)
Switch
P1: 300-m Row, Bike, or Run
P2: AMRAP 15 Air Squats + Warrior Poses in remainder of time (hold each side 5 sec., then switch)
Switch
P1: 200-m Row, Bike, or Run
P2: AMRAP Parallette Pass-throughs
Switch
Review the Back Squat
Workout Prep
Warm-up (No Measure)
Review the Shoulder-to-Overhead (Push Press)
10 Shoulder-to-overheads
10 Back Squats
3 sets
RX: Metcon (AMRAP – Rounds and Reps)
40 Overs
50 Shoulder-to-overheads (115/75 lb.)
40 Parallette Pass-throughs
50 Back Squats
40 Weighted Sit-ups (25/15 lb.) – DB
AMRAP 25 min.
* Overs = Over-unders – unders
FIT: Metcon (AMRAP – Rounds and Reps)
30 Overs
40 Shoulder-to-overheads
30 Parallette Pass-throughs
40 Back Squats
30 Sit-ups
AMRAP 25 min.
* Overs = Over-unders – unders
Partially Loaded
40 Overs
50 DB Shoulder-to-overheads (50/35 lb.)
40 DB Heel Taps
50 DB Back Squats
40 Weighted Sit-ups
AMRAP 25 min.
* Overs = Over-unders – unders
