29
Mar
Monday 3/30/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5-10 reps Ninja Flow
5 Bootstrap Squats + 10 Cossack Squats
Changing the Depth & Grip
Dumbbell/Object Push-ups
7 x 50% of Max Reps
Perform with hands on your DBs or some stacked books
Workout Prep
Warm-up (No Measure)
Superset the Back Squat and Deadlift:
2 x 5 reps
3 x 3 reps
3 x 1 rep
3-5 reps Kick-sit
5-10 reps Split-leg good-mornings
Metcon (AMRAP – Rounds and Reps)
3 DB Back Squat (50/35 lb.)
3 DB Deadlift
* add 3 reps every round
AMRAP 10 min
Cooldown
Warm-up (No Measure)
Easy row for 5 min. or walk for 200 m.