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

* Adjust reps for DB load.

Cooldown

Warm-up (No Measure)

Lactic Acid Leg Flush