Tuesday 08/10/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Team Zigzag Drill with Plates

Flow Warm-up

Darren Short Ninja Flow

Hip Opener Flow Drill 1

2 sets

Workout Prep

Warm-up (No Measure)

With a light Dumbbell, perform:

100-m Single-arm Farmers Carry – 50 m right arm/50 m left arm

5 Front Squats each side

RX: Metcon (AMRAP – Rounds)

200-m Single-arm Farmers Carry (left arm) (50/35 lb.)

12 Single DB Front Squats (left arm)

200-m Single-arm Farmers Carry (right arm)

12 Single DB Front Squats (right arm)

Perform 1 round every 5 min.

4 rounds

FIT: Metcon (AMRAP – Rounds)

200-m Single-arm Farmers Carry (left arm)

12 Single DB Front Squats (left arm)

200-m Single-arm Farmers Carry (right arm)

12 Single DB Front Squats (right arm)

Perform 1 round every 5 min.

4 rounds

Cooldown

Warm-up (No Measure)

Forearm Barbell Smashing and Forearm and Wrist Mobility Stretches.