Wednesday 09/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up – all reps split between two people

40/30-cal. Bike

40 Jumping Pull-ups

20 Partner High-five Kick-backs

20 Partner High-five Sit-ups

2-3 rounds

Project Upper Body Accessory Session #1

Pull, Push

8 x Alt. DB Bicep Curls – each side

8 x Alt. DB Straight-arm Front Raises

4-5 sets

Workout Prep

Warm-up (No Measure)

Prep Stations and Heats with a Flow Check

5 Cal bike

3 Pull-ups

6 Push-ups

9 Sit-ups

RX: Metcon (Time)

40/30-cal. Air Bike

Then:

8 Pull-ups

12 Push-ups

16 Anchored Sit-ups

5 rounds

FIT: Metcon (Time)

30/20-cal. Air Bike

Then:

6 Ring Pull-ups

8 Push-ups

12 Anchored Sit-ups

5 rounds

Cooldown

Warm-up (No Measure)

Roll lats/pecs

Partner Over-the-back Pec Stretch