23
Sep
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