Thursday 09/02/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with Cone Speed Drill

Round 1: Running in place

Round 2: Mt. Climbers

Round 3: Air Squats

Round 4: Shoulder Taps

Round 5: Hands from floor to Jumping Jack Touch-the-ground

Round 6: Plank Hold

Workout Prep

Warm-up (No Measure)

10 MB Front Squats

Plank

5 Slam Balls OR DB Slams

Supine Plank

10 Barbell Back Squats

* Rest as needed.

10 Wall Balls

Plank

5 Slam Balls OR DB Slams

Supine Plank

5 Barbell Back Squats

RX: Metcon (AMRAP – Rounds)

Min. 1: 15 Wall Balls (20/14 lb.)

Min. 2: 45-sec. Plank Hold

Min. 3: 15 Slam Balls (30/20 lb.)

Min. 4: 45-sec. Supine Plank Hold

Min. 5: 15 Back Squats (95/65 lb.)

5 rounds