Tuesday 01/12/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Use a light set of Plates – 2.5-5 lb.
Shoulder Warm-up Complex #1:
10 reps of each:
Arm Circles
Flexion Overhead
Rotations
Wall Slides
6 Split-leg Good Mornings (3 each leg)
6 Cartwheels (3 in each direction)
30 Single-unders
30-sec. Hang Hold on Pull-up Bar
5 Strict Toes-to-bars
30 Scissor Single-unders
Workout Prep
Warm-up (No Measure)
Review Toes-to-bars and Knees-to-elbows
10 Double-unders
10 Toes-to-bars
20 Double-unders
10 Knees-to-elbows
30 Double-unders
RX: Metcon (AMRAP – Reps)
30 Double-unders
10 Toes-to-bars
AMRAP 10 min.
Rest 2 min.
20 Double-unders
10 Knees-to-elbows
AMRAP 10 min.
FIT: Metcon (AMRAP – Reps)
30 Fast Feet
10 Wall-lying Hands-to-feet
AMRAP 10 min.
Rest 2 min.
40 Single-unders
10 Hanging Knee Raises
AMRAP 10 min.
Partially Loaded
30 Double-unders
10 Wall-lying Hands-to-feet
AMRAP 10 min.
Rest 2 min
20 Double-unders
10 V-ups
AMRAP 10 min.
