Thursday 12/09/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

20 MB Toe Taps

10 Sit-ups

20 MB Plank Taps

10 MB Push Presses

2-3 rounds

Review the MB Push Press

Workout Prep

Warm-up (No Measure)

Review the MB Clean

5 MB Cleans

5 MB Sit-ups

5 MB Push Presses

25-m MB Bear Hug Carry

RX: Metcon (Distance)

30 MB Cleans (20/14 lb.)

30 MB Sit-ups

30 MB Push Press Throw-to-target

2 rounds

In time remaining in 15 min., perform as far as possible MB Bear Hug Carry

FIT: Metcon (Distance)

20 MB Cleans

25 Sit-ups

20 MB Push Press Throw-to-target

2 rounds

In time remaining in 15 min., perform as far as possible MB Bear Hug Carry

Cooldown

Warm-up (No Measure)

12 Days of Mobility – Session #5

1 round Short Ninja Flow

2×5 Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in Handstand Hold

5 reps Spicy Hip Stretch, each side