Thursday 11/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Air Squats

5 Bootstrap Squats

5 Inchworm + 1 Push-up

2-3 rounds

30 sec. Alt. Split Stance T-spine Rotation

30 sec. Quad Rocks

30 sec. Wall Slides

30 sec. Quad Pose + Hip Lift

Rest

3 rounds

Workout Prep

Warm-up (No Measure)

Back Squat—Front Squat—Press—Push Press—Thruster

6-4-2

Back Squats

Burpees

Thrusters

RX: Metcon (AMRAP – Reps)

1 min. Back Squats (95/65 lb.)

1 min. Burpees

1 min. Thrusters

1 min. Rest

3 rounds

FIT: Metcon (AMRAP – Reps)

1 min. Back Squats

1 min. Burpees

1 min. Thrusters

1 min. Rest

3 rounds

Cooldown

Warm-up (No Measure)

Partner Hip/Back Stretch

Partner Hamstring Stretch

Partner Back Bridge