Friday 09/24/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1-2 min. on any machine:

10 Air Squats

10 Sit-ups

10 Lunges

10 Hollow Rocks

10 Reverse Lunges

10 Supermans

10 Jumping Lunges

1 min. Hollow Hold roll to Superman Hold and back

Project Upper Body Accessory Session #11

Swole time

6 x Overhead DB Tricep Extensions

6 x Prone Bench DB Flyes

4-5 sets

Workout Prep

Warm-up (No Measure)

Review the Parallette Pass-through

10 Hang Squat Cleans

5 Hang Squat Cleans

RX: Metcon (AMRAP – Rounds and Reps)

3-6-9-12-15-18-21

Hang Squat Cleans (75/55 lb.)

Air Bike (cal.)

Parallette Pass-throughs

As far as possible in 15 min.

FIT: Metcon (AMRAP – Rounds and Reps)

3-6-9-12-15-18-21

Hang Squat Cleans (or Front Squats)

Air Bike (cal.)

Parallette Pass-throughs

As far as possible in 15 min.

Cooldown

Warm-up (No Measure)

Advanced Pigeon Stretch