18
Nov
Thursday 11/18/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
“The Bike/Row Is Right” Game
Use either a 20-m out and back or 30 sec. in each direction – 1 min. total per movement
Marching Band Work Band Shuffles
MB Hip Extension
Duck Walk
Bear Hug Hold Marching in Place
Jami Squat Drill
2 sets
Workout Prep
Warm-up (No Measure)
200-m Run
20 Jumping Squats
20 MB Deadlifts
100-m Bear Hug Carry
10 Bear Hug Squats
10 Over-the-shoulder MB Tosses
RX: Metcon (Time)
200-m Bear Hug MB Carry (20/14 lb.)
10 Bear Hug MB Squats
10 MB Ground-to-overheads
5 rounds
FIT: Metcon (Time)
200-m Bear Hug MB Carry
10 Bear Hug MB Squats
10 MB Ground-to-overheads
5 rounds
Cooldown
Warm-up (No Measure)
30 Weighted Russian Twists
20 DB Crunches
10 V-ups
2 sets