Thursday 09/24/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

50-m Barbell Back-rack Walk (empty Barbell)

15 Lateral Barbell Jump-overs (empty Barbell)

10 Air Squats

4 rounds

8 reps of each movement:

DPT Banded A, T, L, Angel, and OH Squat (https://youtu.be/SKmluxkv51Y)

2 rounds

Workout Prep

Warm-up (No Measure)

2 rounds

50-m Farmers Carry

6 OH Squats

15 Barbell Lateral Jump-overs

12 Back Squats

Metcon (AMRAP – Rounds and Reps)

100-m SA Farmers Carry – Left Arm (50/35 lb.)

10 OH Squats (115/75 lb.)

30 Lateral Barbell Jump-overs

100-m SA Farmers Carry – Right Arm

20 Back Squats

30 Lateral Barbell Jump-overs

AMRAP 25 min.
Partially Loaded

100-m SA Farmers Carry – Left Arm (50/35 lb.)

10 SA DB OH Squats

30 Lateral DB Jump-overs

100-m SA Farmers Carry – Right Arm

20 DB Back Squats

30 Lateral DB Jump-overs

AMRAP 25 min.