15
Feb
Monday 02/15/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Game – “The Bike/Row Is Right”
Project Accessory Work Session #7 – Hips
6 Warrior Pose (with Barbell) – 3 each side (hold each rep 5 sec.)
Round-the-room Tall Duck Walks (no Barbell)
6 Good Mornings to Squat (with Barbell)
1 round
5 x Single-leg Deadlifts (Barbell) – each side
5 sets
Workout Prep
Warm-up (No Measure)
Review the Front Squat
EMOM 4 min.:
Min. 1: 9 Front Squats (1 step down from workout load)
Min. 2: 9 Burpees
Min. 3: 9 Front Squats (workout load)
Min. 4: 9 Burpees over the Barbell
RX: Metcon (AMRAP – Rounds and Reps)
9 Burpees over the Bar
9 Front Squats (95/65 lb.)
AMRAP 5 min.
FIT: Metcon (AMRAP – Rounds and Reps)
9 Burpees over the Bar
9 Front Squats
AMRAP 5 min.
Partially Loaded
9 Burpees over the Dumbbell
9 DB Front Squats (45/25 lb.)
AMRAP 5 min.
* Adjust reps for DB load.
Cooldown
Warm-up (No Measure)
Lactic Acid Leg Flush