Sunday 09/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Wall Ball Circle Game

Activation – KB Complex

5 Cossack Squats

5 Presses

5 Goblet Squats + 4 Rev. Lunges

3-4 sets

Workout Prep

Warm-up (No Measure)

3 Push Presses (each side)

3 Goblet Squats

3 Push-ups

RX: Metcon (AMRAP – Rounds and Reps)

6 KB Push Presses (each arm) (24/16 kg)

6 KB Goblet Squats

6 Burpees

AMRAP 3 min.

Rest 1 min.

5 rounds

FIT: Metcon (AMRAP – Rounds and Reps)

6 KB Push Presses (each arm)

6 KB Goblet Squats

6 Burpees

AMRAP 3 min.

Rest 1 min.

5 rounds

Cooldown

Warm-up (No Measure)

Quad Stretch with Hip Lift

Over-the-box Side Stretch