Tuesday 12/21/2021

21
Dec

Tuesday 12/21/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Cone Agility Course w/Plates

Round 1: Plate Chest Carry

Round 2: Plate Farmers Walk, R

Round 3: Plate Farmers Walk, L

Round 4: Plate Overhead Carry

Round 5: Plate Waiters Walk, R

Round 6: Plate Waiters Walk, L

Round 7: Plate Carry anyhow, perform& Workout (35-40 min.)

1 Burpee onto Plate at the end of the Zig Zag line, Run back

Workout Prep

Warm-up (No Measure)

Work up to a heavy Farmers Carry in:

5 x 100 m (unbroken is the goal)

100 m with workout weight

200-m Run

Metcon (AMRAP – Rounds and Reps)

50-m Farmers Carry (heavy)

100-m Run

Each round add 50 m to Farmers Carry and 100 m to Run

As far as possible in 23 min.