Sunday 11/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Assault Bike Warm-up

Complete 4-5 x 1-min. intervals

Hanging Thoracic Stretch or Thoracic Foam Roller Stretch + DB Overhead

Samson Stretch

Wall-sit Shoulder Flexion Test

Quad Rocks

Seated Dynamic Hamstring Stretch

Workout Prep

Warm-up (No Measure)

Push Press

1 Press L + 1 Press R + Double Press

1 Push Press L + 1 Push Press R + Double Push Press

6 Forward-facing Step-ups

6 Lateral Step-ups

6 Step-ups

10 Push Presses

10 Step-ups

RX: Metcon (AMRAP – Rounds)

Min. 1: 12 Alt. DB Push Jerks (50/35 lb.)

Min. 2: 12/8-cal. Air Bike

Min. 3: 10 DB Box Step-ups* (24/20 in.)

5 rounds

* Single DB

FIT: Metcon (AMRAP – Rounds)

Min. 1: 10 Alt. DB Push Jerks

Min. 2: 10/6-cal. Air Bike

Min. 3: 10 DB Box Step-ups*

5 rounds

* Single DB

Cooldown

Warm-up (No Measure)

Sunday Pump Sesh

15 Single DB Curls

20 DB Skull Crushers

3 sets