Friday 03/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

“The Bike/Row Is Right” Game

Box Jump Prep

25 Bunny Hops

10 Box Step-ups

25 Side-to-side Hops

10 Box Jumps (step down)

Workout Prep

Warm-up (No Measure)

Review the Push Press

Dip and Hold (vertical torso)—Dip Drive Slow (weight in heels)—Dip Drive Fast (hip extension)—Push Press (timing)

6 Push Presses

6 Box Jumps

4 sets

RX: Metcon (Time)

6 Push Presses (155/105 lb.)

12/8-cal. Bike

18 Box Jumps (24/20 in.)

5 rounds

FIT: Metcon (Time)

6 Push Presses

9/6-cal. Bike

24 Fast Feet

5 rounds
Partially Loaded

12 DB Push Presses (50/35 lb.)

48 Mountain Climbers

24 Object Jumps/Jump-overs

5 rounds