21
Jan
Friday 01/21/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Cone Speed Drill
Banded Hamstring Stretches
30 sec. Right leg straight
30 sec. Right leg across body
30 sec. Right leg open
* Repeat with the left leg.
Marching Band Work Band Shuffles
Workout Prep
Warm-up (No Measure)
Review the Back Squat
8 Back Squats with workout load
RX: Metcon (AMRAP – Rounds and Reps)
Min 1.: 12 Back Squats (95/65 lb.)
Min. 2: 10 Bar-facing Burpees
5 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
Min. 1: 10 Back Squats
Min. 2: 6 Bar-facing Burpees
5 rounds
Cooldown
Warm-up (No Measure)
Barbell calf mash
Under-the-body Thoracic Stretch
hip flexor origin trigger point work