Monday 03142022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

20 sec. Crazy Finnish Exercise

10 sec. Dead Bug

4-5 rounds

Jami Squat Drill

8 Single-arm DB Rows (each side)

Rest 1 min.

8 Back Extensions

Rest 1 min.

4 Strict Dips (Weighted)

Rest 2 min.

3 rounds

Workout Prep

Warm-up (No Measure)

Review the DB Squat Clean

Front Squat—Hang Squat Clean—Full Squat Clean

5 DB Squat Cleans

4-5 Ring Dips

2 rounds

RX: Metcon (Time)

Heavy Dumbbell Squat Clean Elizabeth

21-15-9

DB Squat Cleans (50/35 lb.)

Ring Dips

FIT: Metcon (Time)

21-15-9

DB Power Clean + Front Squat

Assisted Ring Dips

Cooldown

Warm-up (No Measure)

Cobras

Lat and Post Shoulder Smash

LAX Upper Back and Rib Mob