Wednesday 03/10/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up with a MB
Jog 400 m as a group, or in a circle in the gym, with the MB.
Every 100 m, perform:
10 MB Bear Hug Front Squats
10 MB Ground-to-overheads
10 MB Sit-ups
Hip and Shoulder Prep
1 min. Alt. Samson Stretch
10 reps of Hip Flow #2
1 min. Shoulder Shrugs
10 reps of Short Ninja Flow
Workout Prep
Warm-up (No Measure)
Review and Prep the OH Lunge
4×8 OH Lunges
6 OH Lunges
6 MB Sit-ups
100-m MB Run
RX: Metcon (Time)
9-12-15
Overhead Barbell Lunges (135/95 lb.)
18-24-30
MB Sit-ups (anchored) (20/14 lb.)
200-m MB Bear Hug Run after each round
FIT: Metcon (Time)
9-12-15
Overhead Barbell Lunges
18-24-30
MB Sit-ups (anchored) (20/14 lb.)
200-m MB Bear Hug Run after each round
Partially Loaded
9-12-15
Overhead SA DB Lunges (50/35 lb.)
18-24-30
Sit-ups (anchored; add load if possible)
200-m DB Bear Hug Run after each round