Wednesday 01/20/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty in Partners:

P1: 400-m Row

P2: AMRAP 1 Inchworm into 5 Bootstrap Squats, back to Inchworm start.

Switch

P1: 300-m Row

P2: AMRAP 15 Air Squats + Warrior Poses in remainder of time (Hold each side 5 sec., then switch)

Switch

P1: 200-m Row

P2: AMRAP Scap Push-ups + T-rotations

Switch

Workout Prep

Warm-up (No Measure)

Review and Prep Pass-throughs

Review Planks and spend 10 min. working up to a heavy 30-sec. Weighted Plank Hold

5 x 30-sec. Hold

Metcon (AMRAP – Reps)

1 min. Air Squats

30 sec. Rest

1 min. Squat Hold

30 sec. Rest

1 min. Parallette Pass-throughs

30 sec. Rest

1 min. Plank

30 sec. rest

3 rounds
Partially Loaded

1 min. Air Squats

30 sec. Rest

1 min. Squat Hold

30 sec. Rest

1 min. Kick-backs

30 sec. Rest

1 min. Plank

30 sec. rest

3 rounds

Cooldown

Warm-up (No Measure)

Partner/Solo Mobility (1 min. each stretch per person)

Hip/Back Stretch or Plane Crash Victim Stretch

Over-the-shoulder Stretch or Under-the-body Thoracic Stretch

Pec Stretch