17
Oct
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