Wednesday 12/29/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get to Know You Game

10 Arm Lifts (in each direction)

1 min. Partner Over-the-back Stretch

10 Standing Internal/External Rotations

1 min. Partner Over-the-back Tricep Stretch

Workout Prep

Warm-up (No Measure)

Review and Prep for Thrusters

Using a PVC, then a Barbell, perform:

Front Squat—Press—Push Press—Thruster

6 reps (reset each rep)

4 reps (reset each rep)

3×2 reps

RX: Metcon (AMRAP – Reps)

3 Thrusters (155/105 lb.)

AMRAP Double-unders for the

remainder of 1 min.

Rest 1 min.

10 rounds

FIT: Metcon (AMRAP – Reps)

5 Thrusters

AMRAP Single-unders for the

remainder of 1 min.

Rest 1 min.

10 rounds