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.