Wednesday 03/09/2022


Wednesday 03/09/2022

Silver Creek Crossfit – CrossFit


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)


Wall Balls (20/14 lb.)

Box Jumps (24/20 in.)


FIT: Metcon (Time)


Wall Balls

Box Step-ups



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.