Sunday 04032022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min. Single-unders

Bear Crawl, length of the gym or 30 sec. in athletes’ squares

20 PVC Pass-throughs

1 min. Single-unders + different positions

Crab Walk, length of the gym or 30 sec. in athletes’ squares.

20 Air Squats

1 min. Double-unders or attempts

Bear Crawl backward, length of the gym or 30 sec. in athletes’ squares

20 Lunges, in place

Workout Prep

Warm-up (No Measure)

Review OH Squat and Lunge with PVC, then with empty Barbell

1×4 Barbell Back-rack Reverse Lunges + 4 OH Squats

3 sets

RX: Metcon (AMRAP – Rounds and Reps)

4 Barbell Back-rack Rev. Lunges (115/75 lb.)

4 OH Squats

8 Over-unders

AMRAP 14 min.

FIT: Metcon (AMRAP – Rounds and Reps)

4 Barbell Back-rack Rev. Lunges

4 OH Squats

8 Box Jumps

AMRAP 14 min.