Thursday 07/08/2021

7
Jul

Thursday 07/08/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Plate/Ro-Sham-Bo Game

Lower Leg Prep (barefoot)

Calf Wall Stretch, each side

Down the Gym: Up and Over the Fence + Lateral Lunges

Lacrosse Ball Roll on foot, each side

Workout Prep

Warm-up (No Measure)

Review the Rope Climb

Spanish Wrap

Russian Wrap

10 Step-ups

10 Strict Sit-ups

10 Walking Lunges

10 Box Jumps

10 Sit-ups

10 Walking Lunges

5 Burpee Box Jumps

RX: Metcon (AMRAP – Reps)

Bodyweight – Bodyweight Gone Bad

1 min.: Rope Climbs

1 min.: Burpee Box Jumps

1 min.: Sit-up

1 min.: Walking Lunges

1 min.: Rest

3 rounds

FIT: Metcon (AMRAP – Reps)

Bodyweight – Bodyweight Gone Bad

1 min.: Seated Rope Climbs

1 min.: Burpee Plate Jumps

1 min.: Sit-ups

1 min.: Walking Lunges

1 min.: Rest

3 rounds
Partially Loaded

1 min.: DB Alt. Hang Power Snatches

1 min.: Burpee DB Jump-overs

1 min.: Sit-ups

1 min.: Walking Lunges

1 min.: Rest

3 rounds