Friday 03182022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Wall Ball Train Game

Tall Duck Walk

Long Lunge Sequence

10 x Single-leg Bridge-ups

2 rounds

Workout Prep

Warm-up (No Measure)

Back Squat Prep

10 reps with an empty Barbell – pause at the bottom for 3 sec. after every 2 reps

8 reps – pause at the bottom for 5 sec. after every 2 reps

6 reps – no pause

2 x 4 reps

Rope Climb Prep

Seated Rope Climbs

Russian Wrap

Spanish Wrap

RX: Metcon (AMRAP – Rounds and Reps)

15 Back Squat at BW

With time remaining in

4 min., perform AMRAP:

Rnds 1,3, and 5: Rope Climbs

Rnds 2 and 4: Wall Balls (20/14 lb.)

5 rounds

FIT: Metcon (AMRAP – Rounds and Reps)

15 Back Squats

With time remaining in

4 min., perform AMRAP:

Rnds 1,3, and 5: Seated Rope Climbs

Rnds 2 and 4: Wall Balls

5 rounds