Tuesday 12/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m

At 100 m, perform:

10 Shoulder Presses

10 Good Mornings

At 200 m, perform:

10 Push Presses

10 Bent-over Barbell Rows

At 300 m, perform:

10 Push Jerks

10 Squat Jumps

Workout Prep

Warm-up (No Measure)

2-4 min. Lay back over a GHD and hold onto foot straps. Modify to lying back over a MB.

2 min. Pole Stretch (hip and shoulder), each side.

RX: Metcon (AMRAP – Rounds and Reps)

20 Anchored Sit-ups

10 DB Renegade Rows (50/35 lb.)

5 DB Devil’s Presses

AMRAP 15 min.

FIT: Metcon (AMRAP – Rounds and Reps)

20 Anchored Sit-ups

10 DB Renegade Rows

5 DB Devil’s Presses

AMRAP 15 min.