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