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)