Tuesday 03292022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 or so reps of each:

Two-foot Jump on/off

Fast Single Feet on/off

Lateral two-foot Jump on/off

Lateral Up-across-off the Plate and back to start

Kickback+ Jump on/off the Plate

Fast Feet 360 degrees around the Plate – change directions

Plate Squats

Steering Wheel Turns

OH Squats with Plate

Workout Prep

Warm-up (No Measure)

Prep for Front Squats

First 2 min.: 7 reps + 3-sec. Pause at the bottom of each rep

Second 2 min.: 5 reps + 3-sec. Pause at the bottom of each rep

Third 2 min.: 3 reps + 3-sec. Pause at the bottom of each rep

Fourth and fifth 2 min.: 3 reps (no Pause)

Optional Finisher

5 Barbell Roll-outs (scale to Ring Push-outs)

10 Burpees over Barbell

AMRAP 6 min.

Front Squat (3-3-3-3-3)

-Build to a heavy double for the day
Optional Finisher