Monday 03/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty!

100-m Run/Row

20 Bootstrap Stretches

100-m Run/Row

20 Warrior Pose (5 per side)

100-m Run/Row

40-sec. Wall Squat Hold (back against Wall)

100-m Run/Row

10 Wall Squats

100-m Run/Row

Hip Accessory Work

Break into 4 stations and rotate every 2 min.:

1. Ball under Glute/Hip Flexors

2. Quad Stretch + Hip Lift

3. Under-the-body Thoracic Stretch

4. Kneeling Superman

Workout Prep

Warm-up (No Measure)

Review the Air Squat

200-m Run

15 Air Squats

Ab Extra!

30 sec. Russian Twist with MB

30 sec. Plank on MB

3-5 rounds (depending on time)

Metcon (AMRAP – Rounds and Reps)

200-m Run

25 Air Squats

AMRAP 10 min.

* Hip Accessory work