14
Aug
Sunday 08/15/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Lower-body Warm-up
10 Leg Swings front to back per leg
10 Duck Walk Steps per leg
10 Toy Soldiers
30 sec. Toe Walks
30 sec. Heel Walks
200-m Jog
Tabata Speed Skaters
Perform Tabata Speed Skaters
Workout Prep
Warm-up (No Measure)
Station rotations:
Round 1
Assault Bike
Power Cleans with an empty Bar
Jump to Negative Lower on Pull-up Bar
Parallette Hold
Russin KB Swings
Round 2
Assault Bike
Power Cleans
L-sit Pull-ups
Parallette Pass
KB Swings
RX: Metcon (AMRAP – Rounds and Reps)
30/20-cal. Bike
20 Power Cleans (115/75 lb.)
10 L Pull-ups
600-m Run
20 KB Swings (24/16 kg)
10 Parallette Pass-throughs
AMRAP 30 min.
FIT: Metcon (AMRAP – Rounds and Reps)
15/10-cal. Bike
15 Power Cleans
10 Strict Ring Rows
400-m Run
10 Parallette Pass-throughs
AMRAP 30 min.