Monday 10/18/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Long Lunge sequence

Butt Kickers

High Knees

Side Shuffles (~20 m out and back)

Up and Over the Fence & Low Lateral Lunge

Skipping for height

Skipping for distance

Bear Crawl

Walking Lunges

Project Explosive Power Session #7

Banded Back Squats

Perform using a Jerry Rig

1×15

2×10

2×7

Workout Prep

Warm-up (No Measure)

3 Over-unders

6 Step-ups

3 sets

RX: Metcon (4 Rounds for time)

Every 3 min., complete:

12 Over-unders

12 DB Step-ups (40/25 lb.) (24/20 in.)

12 min. (4 rounds)

FIT: Metcon (4 Rounds for time)

Every 3 min., complete:

9 Over-unders (Step-overs)

12 DB Step-ups

12 min. (4 rounds)

Cooldown

Warm-up (No Measure)

Hip Opener Drill 2