Sunday 09/13/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Round 1:

Row 250/200 m or Run 200 m

15 Kick-backs

15 DB/KB Swings

15 Step-ups

Round 2:

Row 250/200 m or Run 200 m

10 Burpees

10 DB/KB Taters

10 Step-ups (5 per side)

* Use a light load.

Round 3:

Row 250/200 m or Run 200 m

10 Burpees over Rower

10 DB Goblet Squats

10 Lateral Step-ups (5 per side)

* Use a light load.

(6-8 min.) Mobility and Prep Work

Spend about 1-2 min. in each position.

1. Thoracic Spine Rolling – Have active shoulder extension (move arms overhead and back) for the duration

2. IT Band Foam Rolling

3. Quad Foam Rolling

4. Banded Shoulder Stretch

5. Banded Good Mornings

6. Slow Air Squats – Hold the bottom position for 3+ sec.

Workout Prep

Warm-up (No Measure)

4 Burpees

8 Goblet Squats

8 Lateral Step-ups (4 per side)

3-4 rounds

Metcon (AMRAP – Rounds and Reps)

8 Burpees

10 DB Goblet Squats (50/35 lb.)

12 DB Lateral Step-ups (6 each side)

AMRAP 12 min.

* One DB

Cooldown

Warm-up (No Measure)

Abs afterparty! (Optional)

30 V-ups

40 Weighted Russian Twists (use MB)

50 DB Side Bends (25 per side)