Thursday 12/16/2021

16
Dec

Thursday 12/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

PVC Pass-throughs: 10 each position

MB Overhead Hold: 30 sec. at light weight

5 T-Push-ups

3 rounds

With a Partner + Light MB

10 Chest Throws (total)

10 Sit-up Throws

10 Squat Throws

10 Side Throws (each side)

10 Lying Throws each (do one person first, then the next person)

12 Days of Mobility – Session #8

1 round Short Ninja Flow

2×5 Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Plane Crash Victims, 3 each side (dynamic)

7 Downward Dogs to Cobra and back

8 Lying ITWXY.

Workout Prep

Warm-up (No Measure)

3 reps using their workout weight

Bench Press:

10 reps with the empty Barbell

8 reps

6 reps

5 reps

4 reps

RX: Metcon (AMRAP – Reps)

Max set Bench Presses (135/95 lb.)

Max set Weighted Hip Extensions (45/25 lb.)

Rest 2 min.

5 rounds

FIT: Metcon (AMRAP – Reps)

10 Bench Presses

Rest 1 min.

15 Hip Extensions

Rest 2 min.

5 rounds