7
Apr
Friday 04082022
Silver Creek Crossfit – CrossFit
Warm-up
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.
5-4-3
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
Cooldown
Warm-up (No Measure)
Project Accessory Session #3
Midline
8 Alt. Barbell Landmines
8 Barbell roll-outs – Scale the ROM first, then to kneeling roll-out, then ROM again.
5 Sets
