Friday 01/21/2022

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