Thursday 11/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

12-9-6

Kick-backs

V-ups

DB Bent-over Rows

Project Agility Session #5

Cone Drills

Warm-up

Ladder drills, 2-3 times per drill (draw a ladder with chalk on the mat if you don’t have one)

* Use this sheet as a guide for which drills to use.

Then, perform the following drills 3-5 times per athlete. Start out slow and increase speed each time. Time their last 2-3 attempts and have them record those.

Figure 8 Drill

W Drill (4th drill)

Workout Prep

Warm-up (No Measure)

Review Woman-makers:

Push-up + Row—DB Burpee Deadlift—DB Swing—Woman-maker

3 Woman-makers

5 Toes-to-bars

3 rounds

RX: Metcon (Time)

6 Woman-makers (40/25 lb.)

12 Toes-to-bars

4 rounds

FIT: Metcon (Time)

6 Woman-makers

12 Wall-lying Hands-to-feet

4 rounds

Cooldown

Warm-up (No Measure)

10 Floor Back Extensions

20 DB Glute Bridges