Saturday 08/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Warm-up

5 x 100 m with the goal of hitting a perfect 100 m

Hip Prep

Perform 10 reps of each step.

Darren’s Spicy Hip Warm-up

Then

10 reps of Hip Capsule Grind + Dog Pee

Workout Prep

Warm-up (No Measure)

As a group, with a PVC,

10 or so Front Squats

each side Flag Pole Stretch

each side Front-rack stretch

10 or so Front Squats as a group with an empty Barbell

Work Up to a Heavy Set of of 3 Front Squats

Project Recovery Session #3

Each position Banded Leg Stretches

20 Slow paced Kneeling Supermans

Rx: Metcon (Time)

35 Front Squats (185/135 lb.)

1k Row

FIT: Metcon (Time)

35 Front Squats

1k Row