Thursday 10/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Box Jump/Midline Chipper

30-40 Step-ups

Partner Holds Superman

30-40 Box Jumps

Partner Holds Hollow

30-40 Kick-backs

Partner Holds Supine Bridge

30-40 Lateral Jumps

Partner performs Dead Bugs

Project Explosive Power Session #11

Find a Max Height Seated Box Jump

30 High Knees

20 Speed Skaters

10 Tuck Jumps

5 Kneel to jump land

5 Box Jumps

Workout Prep

Warm-up (No Measure)

Parallette Pass-through Practice

5 Barbell BTN Strict Presses

5 Barbell Strict Presses

10 Barbell Back Squats

5 Burpees

RX: Metcon (Time)

12 Parallette Pass-throughs

12 Shoulder Presses (75/55 lb.)

12 Back Squats

12 Burpees

3 rounds

FIT: Metcon (Time)

10 Parallette Pass-throughs

10 Shoulder Presses

10 Back Squats

10 Burpees

3 rounds