Sunday 10/03/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Hula Hoop Plate Jump Ro Sham Bo Game

Workout Prep

Warm-up (No Measure)

Review Plate Ground-to-overheads and Box Jumps:

10 Step-ups—10 Plate Deadlifts—10 Jump Up+Step-downs—10 Plate Push Presses—10 Plate Ground-to-overheads

10 Good Mornings

10 Russian Twists

10 Box Jumps

10 Ground-to-overheads

10 OH Sit-ups

RX: Metcon (AMRAP – Rounds and Reps)

10-20-30-40-50……

Plate Good Mornings (25/15 lb.)

Plate Russian Twists

Box Jumps (24/20 in.)

Plate Ground-to-overheads

Plate OH Sit-ups

As far as possible in 30 min.

* October 2020

FIT: Metcon (AMRAP – Rounds and Reps)

10-20-30-40-50……

Plate Good Mornings

Plate Russian Twists

Box Jumps or Lateral Step-ups

Plate Ground-to-overheads

Plate Sit-ups

As far as possible in 30 min.

* October 2020