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