Thursday 12/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Squat Jump Game

Hip/Squat Drills #2 (use light/moderate KB)

10 Goblet Squats

10 Dynamic Pigeon Pose (5 each side)

10 Cossack Squat + 5-sec. Pause each rep (5 each side) – hold KB

10 Wall Squats

2 rounds

Workout Prep

Warm-up (No Measure)

Back Squats

10 reps with empty Barbell

5 reps at 55%

5 reps at 60%

3 reps at 65%

3 reps at 70%

3 reps at 75%

1 rep at 80%

1 rep at 85%

Optional Finisher

Odd minute: 8-10 Burpees

Even minute: 15-20 KB Swings

8-10 min.

RX: Back Squat ( 1-1-1-1-1)

FIT: Back Squat (3-3-3-3-3)