Friday 3/13/20


Friday 3/13/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Death by Burpee

*Add 1 Burpee every 30 sec. until people can no longer hold it, or until 5 min. is up.

5-10 reps Hip Flow #2

10 Alt. Split Stance Rock to Tall Split Kneel

10 Goblet Squats with light KB + 10 Reverse Lunges with KB in Goblet Hold

Workout Prep

Warm-up (No Measure)

-Work up to a max-distance Broad Jump.

-Lateral jumps over the Barbell.

10 attempts to find their max distance.

-With an empty Barbell:

10 Lunges without load + 10 Barbell Wipers without load

-Increase the load for 2-3 sets of 6 reps.

-10 more lateral jumps.

Metcon (Time)

30 Front-rack Reverse Lunges (95/65 lb.)

60 Lateral Bar Jump-overs

30 Barbell Wipers

* Work up to Max Broad Jump