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