Wednesday 11/17/2021

17
Nov

Wednesday 11/17/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

15 sec. on/15 sec. off of:

Plate Good Mornings

Fast Feet

Lateral Fast Feet

Lateral Fast Feet

360-degree Fast Feet

360-degree Fast Feet

Plate Push-ups

Burpee Plate Jumps

Plate Ground-to-shoulders

1-2 rounds

Workout Prep

Warm-up (No Measure)

Briefly review the Deadlift

5 Deadlifts

5 Deadlifts

10 Step-ups

5 Deadlifts

10 Box Jumps

5 Deadlifts

5 Push-ups

5 Box Jumps

RX: McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

FIT: Metcon (AMRAP – Rounds and Reps)

McGhee

5 Deadlifts

9 Push-ups

9 Box Step-ups/Plate Jumps

AMRAP 30 min.

Cooldown

Warm-up (No Measure)

Take a 200-m Walk or 250-m easy Row + 10 slow Down Dog to Cobra poses