7
Jan
Thursday 01/07/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
AC/DC Thunderstruck Burpee Game
Long Lunge Sequence (hold each stretch for 30 sec. then switch legs)
Single Leg Deadlift (15 per side)
Kneel to Jump (15 reps)
Workout Prep
Warm-up (No Measure)
Review Back Rack Rev Lunge and Box Jump
4 sets – 8 Alt. Rev Back Rack Lunges
4 Lunges
8 Box Jumps
Rest 1 min.
2 Rounds
Metcon (5 Rounds for time)
8 Back Rack Rev. Lunge (155/115 lb.)
16 Box Jumps (30/24 “)
Perform 1 round every 3 min.
5 Rounds
FIT: Metcon (5 Rounds for time)
8 Back Rack Rev. Lunge
16 Box Jumps/Step-ups
Perform 1 round every 3 min.
5 Rounds
Partially Loaded
10 DB Back Rack Rev. Lunge
16 Object Jumps/DB Jump-overs
Perform 1 round every 3 min.
5 Rounds
* Use heaviest load possible.
