Tuesday 05/18/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Game to Warm Up

Plate/Ro-Sham-Bo Game

Lower Leg Prep

30 sec. Calf Wall Stretch, each side

Down the Gym: Up and Over the Fence + Lateral Lunges

15 reps Renegade Row to Knee to Chest

Workout Prep

Warm-up (No Measure)

Review and Prep the DB Step-up

30 sec. Row

10 sec. Rest

30 sec. Mountain Climbers

10 sec. Rest

30 sec. Wall-lying Hands-to-feet

10 sec. Rest

30 sec. DB Step-ups

Project Ring Work Session #7

Midline

10 Slow Long Ring Push-outs

30-sec. L-sit Hold – Top of the Ring Dip position

Rest

4-5 sets

* Compare to Session #2.

Project Squat Session #7

6 reps at each position of Jami Squat Drill

6 Warrior Pose – 3 each side (hold each rep 5 sec.)

Round-the-room Tall Duck Walks

6 Good Mornings to Squat

2 rounds

RX: Metcon (AMRAP – Reps)

1 min. Row

1 min. Mountain Climbers

1 min. Wall-lying Hands-to-feet

1 min. Single DB Step-ups (50/35 lb.)

1 min. Rest

3 rounds

FIT: Metcon (AMRAP – Reps)

1 min. Row

1 min. Mountain Climbers

1 min. Wall-lying Hands-to-feet

1 min. Single DB Step-ups

1 min. Rest

3 rounds
Partially Loaded

DB: 50/35 lb.