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.