Thursday 09/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Jog

Perform 20-30 reps of Hand Pivots over Jump Rope

Project Upper Body Accessory Session #12

Twist, Press

10 x Barbell Landmines

10 x Half-kneeling Arnold Presses

3-4 sets

Workout Prep

Warm-up (No Measure)

Back Squat and Wall Ball Prep

MB Front Squat—MB Push Press—MB Thruster—Wall Ball

Barbell Clean—Behind-the-neck Press—Back Squat

8 Wall Balls

8 Back Squats

2 rounds

RX: Metcon (AMRAP – Rounds and Reps)

8 Wall Balls (20/14 lb.)

8 Front Squats (75/55 lb.)

AMRAP 20 min.

Every 2 min. perform

20 Double-unders

FIT: Metcon (AMRAP – Rounds and Reps)

8 Wall Balls

8 Front Squats

AMRAP 20 min.

Every 2 min. perform

20 Fast Feet