Wednesday 03162022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Inchworm + 6, 5, 4, 3, 2, 1 Push-ups

2 x 30 sec. Plank – 30 sec. Side Plank – 30 sec. other Side Plank

6 x 6-point Burpees

Ankle/Leg mobility

3 attempts at a Standing Vertical Jump

3 attempts at a Running Vertical Jump

Workout Prep

Warm-up (No Measure)

6 Walking Lunges

6 Single-arm DB OH Walking Lunges with a light DB

6 more Lunges

Run 100 m with their MB

4 Burpees

RX: Metcon (AMRAP – Rounds and Reps)

20 Single-arm DB OH Walking Lunges (40/25 lb.)

200-m MB Carry (20/14 lb.)

20 Burpees to target (10 in.)

AMRAP 30 min.

FIT: Metcon (AMRAP – Rounds and Reps)

20 Single-arm DB Walking Lunges

200-m MB Carry

20 Burpees to target

AMRAP 30 min.