Thursday 02/11/2021

11
Feb

Thursday 02/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min. Fast Feet

1 min. Banded Pull-throughs

1 min. Row

1 min. Anchored Leg Raises

2 sets – transition as needed

Project Accessory Work Session #6 – Midline

6 Strict AbMat Sit-ups

12 Alt. Plank DB Taps

12 Alt. Windmills – no load

1 round

Hanging Complex

4 Alt. Strict Toes-to-bars

4 Straight Leg Lifts

4 Knee Raises

3-5 sets

8 Alt. Wipers

8 Straight Leg Lifts

8 Bent-knee Lifts

Workout Prep

Warm-up (No Measure)

Review the KB Swing and Double-under

150-m Row

20 Double-unders

8 KB Swings

RX: Metcon (Time)

500-m Row

50 Double-unders

25 KB Swings (24/16 kg)

Perform 1 round every 5 min.

3 rounds

FIT: Metcon (Time)

500-m Row

50 Fast Feet

20 KB Swings

Perform 1 round every 5 min.

3 rounds
Partially Loaded

400-m Run

50 DB Toe Taps

25 DB Swings (50/35 lb.)

Perform 1 round every 5 min.

3 rounds