Thursday 09/09/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up — Use a Jump Rope

Switch up the Jumping styles each time:

Scissor Jumping

Running on the spot

Jumping Jack Jumping

180 and 360s

Double-unders or attempts

Triple-under attempts!

Accessory Work

10 Hanging Windshield Wipers

15 Plate Steering Wheels

Ring Hold at top of Rings + 5 Long Ring Push-outs

3 rounds

Workout Prep

Warm-up (No Measure)

5-10-15-20-25

Unbroken Double-unders

1-2-3-4-5

Strict Ring Dips

2-2-2-2-2

Burpee Plate Jumps

RX: Metcon (Time)

25 Unbroken Double-unders

10 Ring Dips

5 rounds

Rest 2 min.

25 Unbroken Double-unders

10 Burpee Plate Jumps

5 rounds

FIT: Metcon (Time)

50 Single-unders

10 Box Dips

5 rounds

Rest 2 min.

50 Single-unders

8 Burpee Plate Jumps

5 rounds

Cooldown

Warm-up (No Measure)

KB Calf Mash

LAX Pec Smash