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

1-mile TT