Tuesday 12/08/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty Quick!

12-9-6

Kick-backs (https://youtu.be/EbllxEAyQ6M)Sit-ups

DB Bent-over-rows (https://youtu.be/tIoHG3ahI8I)

(8-10 min.) 12 Days of Mobility – Day 4

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

2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)

3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated

4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)

Review the Toes-to-bar

30-sec. Hanging L-sit Hold (QUICK SCALE: Hanging Tuck Hold)

10-15 Strict Toes-to-bars (QUICK SCALE: Knee Tucks)

10-15 Kip Swings

10-15 Kipping Toes-to-bars (QUICK SCALE: Lying Hands-to-feet)

Workout Prep

Warm-up (No Measure)

As a group, review and prep for Woman-makers with light DBs

Push-up + Row—DB Burpee Deadlift—DB Swing—Woman-maker

3 Women-makers

5 Toes-to-bars

3 rounds

Metcon (Time)

6 Woman-makers (40/25 lb.)

10 Toes-to-bars

Perform 1 round every

2 min.

7 rounds
Partially Loaded

6 Woman-makers (40/25 lb.)

10 Wall-lying Feet-to-hands

Perform 1 round every

2 min.

7 rounds