Thursday 08/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

As a group

25 Split-forward Jumping Jacks

15 Glute Bridges

15 Mountain Climbers (each side; 30 total)

10 Strict Sit-ups

5 Cartwheels

Squatting Prep

20 Air Squats

Hold at Bottom of Squat

20 Cossack Squats

Hold at Bottom of Squat

20 Air Squats

Workout Prep

Warm-up (No Measure)

Review and Prep for Back Squats

10 empty Barbell Back Squats (no Pause)

Perform 5×3 Pause Back Squats

Perform Part 2: Max Body Weight Back Squats

Project Recovery Session #2

200 m Active Jog – keep intensity around 60%

20 Barbell Wipers

10 Alt. Warrior Pose

200 m Single DB (light) Farmers Carry

Pause Back Squats (5 Rounds for weight)

3-3-3-3-3

Metcon (AMRAP – Reps)

Max set Back Squats at BW