Tuesday 12/01/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Plate Relay Game Warm-up

Leg 1 – 50-ft. Plate Bear-hug Carry (Jog or Fast Walk) –> 5-7 Plate Bear-hug Squats –> 50-ft. Plate Bear-hug Carry

2 rounds each person

Leg 2 – 50-ft. Plate Carry on right side –> 5-7 Plate Ground-to-overheads –> 50-ft. Plate Carry on left side

2 rounds each person

Leg 3 – 50-ft. Plate Jog Overhead –> 5-7 Lateral Jumps over Plate –> 50-ft. Plate Jog Overhead

1 round each person

(5 min.) 12 Days of Mobility – Day 1

1 Round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA).

Workout Prep

Warm-up (No Measure)

50-m Plate Pinch Carry (unbroken)

10 Plate Sit-ups

10 Plate Squats

Metcon (Time)

100-m Plate Pinch Carry (25/15 lb.)

10 Plate Sit-ups

10 Plate Squats

7 rounds

* Sit-ups and Squats are done with one Plate
Partially Loaded

100-m DB Farmers Carry

10 DB Sit-ups

10 DB Goblet Squats

7 rounds

Cooldown

Warm-up (No Measure)

Forearm and Wrist Mobility Stretches (https://youtu.be/mh7iRo-O9aU)