Sunday 09/06/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

The Perfect 100-m Row Challenge

Each set, the goal is to Row a perfect 100-m effort.

Perform 5 sets each

Rounds 1-3: Burpees

Rounds 4-6: Ring Rows — use DB Renegade Rows

Rounds 7-10: Kip Swings — use DB Upright Rows

Workout Prep

Warm-up (No Measure)

5-7 Round the Worlds (https://youtu.be/Cn9peRodgss) (shoulders)

5-7 Round the Worlds (legs)

5 Jump to Negative Slow Lowers

5 Strict Pull-ups

5 Kipping Pull-ups

5 Chest-to-bar Pull-ups

2 rounds

Metcon (Time)

Max set unbroken Chest-to-bar Pull-ups

Row 500 m

3 rounds
Partially Loaded

Max set Alt. DB Renegade Rows

100 Double-unders

3 rounds

Cooldown

Warm-up (No Measure)

1-2 min. Each position on Banded Shoulder Stretches (https://youtu.be/SD7-TRSsiB4)