Sunday 09/12/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Mega Warm-up
20 Bird Peckers
20 Front Squats with MB
20 Slam Balls with MB
20 Floor Back Extensions
20 Squat Jumps
20-cal. Row
20 Jumping Pull-ups
Workout Prep
Warm-up (No Measure)
In their partners, in an “I-go-you-go” fashion,
Wall Balls
10-20 sec. Squat Hold together
Kipping Swing + Kipping Pull-up + Kipping Pull-up plus MB
10-20 sec. Hang on Pull-up Bar together
Walking Lunges + Walking Lunges plus MB
10-20 sec. Plank together
RX: Metcon (Time)
In partners:
200 Wall Balls (16/14 lb.)
P1 performs Wall Balls
P2 performs Squat Hold
150 Walking Lunges with MB
P1 performs Walking Lunges
P2 performs Plank Hold
100 Pull-ups
P1 performs Pull-ups
P2 hangs on Pull-up Bar
* Share work as needed
* Both have to be working at the
same time
FIT: Metcon (Time)
In partners:
150 Wall Balls
P1 performs Wall Balls
P2 performs Squat Hold
100 Walking Lunges with MB
P1 performs Walking Lunges
P2 performs Plank Hold
100 Ring Rows
P1 performs Ring Rows
P2 holds at the end of the Ring Row
* Share work as needed
* Both have to be working at the
same time
