Saturday 03122022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1: Row 30 sec.

Partner 2: Rest

Switch

5 rounds each

Workout Prep

Warm-up (No Measure)

Review the Front Squat and Deadlift.

10-8-6-4-2-1

Deadlifts

Front Squats

RX: Metcon (Time)

In partners:

P1 Rows 500 m

P2 Holds the Barbell at the top of the Deadlift (205/155 lb.)

Switch

P1 performs 25 Front Squats (115/75 lb.)

P2 Holds the bottom of an Air Squat

Switch

3 rounds

FIT: Metcon (Time)

In partners:

P1 Rows 500 m

P2 Holds the Barbell at the top of the Deadlift

Switch

P1 performs 25 Front Squats

P2 Holds the bottom of an Air Squat

Switch

3 rounds

Cooldown

Warm-up (No Measure)

1. Partner Hip/Lower Back Stretch

2. Partner Wall Stretch