14
Jul
Thursday 07/15/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
In partners with a light KB
P1 Rows 10 cal. (steady), P2 performs 1 KB Air Squat every time P1 ticks over a calorie.
While P1 Rows 15 cal. (a little faster), P2 performs 1 KB Bent-over Row (alt.) every time P1 ticks over a calorie.
While P1 Rows 20 cal. (fast), P2 performs 1 KB Swing from the top down
Workout Prep
Warm-up (No Measure)
Perform 5k Row
Perform Gymnastics Skills
10 Inverted Burpees
100-ft. Handstand Walk
5+ Practice Headstand Holds
Endurance (Time)
Row 5k TT
or
1 Mile TT
* 12 Days of Mobillity
Partially Loaded
Run 3k
or
1-mile TT