Friday 04082022


Friday 04082022

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

With a MB:

100-m MB Carry

10 Sit-ups

100-m MB Carry

10 Front Squats

100-m MB Carry

10 MB Strict Presses

100-m MB Carry

10 Jumping MB Squats (bear-hug style)(5+ min.) Mobility

Set up three stations and spend 90 sec.-2 min. at each:

1. Pigeon Stretch + Lacrosse Ball (1 min. each side)

2. Wall Slides (1 min.) + Wall Stretch (1 min.)

3. Porno (frog) Stretch (keep this dynamic)

Workout Prep

Warm-up (No Measure)

Review the Wall Ball and MB Slam/DB Slam as needed.


MB Wall Balls

Slam Balls

MB Sit-ups

RX: Metcon (Time)

50 Wall Balls

50 Slam Balls

50 MB Sit-ups

50 MB Front Squats

(20/14 lb.)

FIT: Metcon (Time)

40 Wall Balls

40 Slam Balls

40 Sit-ups

40 MB Front Squats


Warm-up (No Measure)

Project Accessory Session #3


8 Alt. Barbell Landmines

8 Barbell roll-outs – Scale the ROM first, then to kneeling roll-out, then ROM again.

5 Sets