Tuesday 07/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Hip/Squat Drills to Warm up

10 Goblet Squats

10 Dynamic Pigeon Pose

5 x position Ninja Hip Drill

10 Wall Squats

Double-under Prep

20-30-40-50

Single-unders – unbroken

10-15-20-25-30

Double-unders

Workout Prep

Warm-up (No Measure)

Prepare the Stations:

10/7-cal. Row

8/5-cal. Bike

20 Double-unders

2-3 rounds

RX: Metcon (Calories)

1-2-3-2-1 min. of:

Row

Assault Bike

Double-unders

FIT: Metcon (Calories)

1-2-3-2-1 min. of:

Row

Assault Bike

Single-unders
Partially Loaded

200-m Run

15 Burpees

20 Air Squats

400-m Run

25 Burpees

30 Air Squats

600-m Run

35 Burpees

40 Air Squats

2 rounds

Cooldown

Warm-up (No Measure)

Barbell Quad Rollout

30 reps Long Lunges