Wednesday 03/09/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
In Partners:
Set up some PVC Pipes across Boxes toward the middle of the gym. Start at one end of the gym. Then, relay style:
One person Jumps over the PVC Pipe, Runs to the end of the gym, performs 5 MB Squats, and Runs back and Jumps over the PVC.
Repeat 2-3 times each.
Do this again, but this time, have them crawl under the PVC on the way back and perform 3 MB Burpees.
Repeat 2-3 times each.
Midline Stability Work
30-sec. Hollow Rock Hold
Followed straight away by 10 Strict Sit-ups
Rest 30 sec.
30-sec. Superman Hold
Followed straight away by 20 Floor Hip Extensions
Rest 30 sec.
Workout Prep
Warm-up (No Measure)
10 Box Step-ups
20 Shoulder Taps
8 Box Jumps
10 Knee Push-ups
6 Box Jumps
8 Push-ups
1 MB Front Squat + 1 Wall Ball + 1 Throw from the bottom of the Squat – this will be hard for most people!
3 sets of the Complex
RX: Metcon (Time)
21-18-15-9-6
Wall Balls (20/14 lb.)
Box Jumps (24/20 in.)
Push-ups
FIT: Metcon (Time)
21-15-12-9-3
Wall Balls
Box Step-ups
Push-ups
Cooldown
Warm-up (No Measure)
– In partners, while P1 performs Over-the-box Side Stretch (1 min. each side), P2 performs 2 min. of Quad Stretch.
* Switch after 2 min. are up.
