Wednesday 04/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm!

100-m Run

12 Air Squats

12 Box Step-ups (step down)

12 Sit-ups

12 Bodyweight Wipers

100-m Run

12 Jumping Air Squats

12 Box Jumps (step down)

12 Sit-ups

12 Bodyweight Wipers

100-m Run

Workout Prep

Warm-up (No Measure)

Review the Back Squat and Barbell Wiper

5 Box Jumps

5 Back Squats

5 Barbell Wipers

2 sets

Then:

200-m Run

RX: Metcon (Time)

25 Box Jumps (24/20 in.)

25 Sit-ups

25 Back Squats (135/95 lb.)

25 Barbell Wipers

3 rounds

Straight into:

Run 1 mile

FIT: Metcon (Time)

25 Box Step-ups

25 Sit-ups

25 Back Squats

25 Barbell Wipers

3 rounds

Straight into:

Run 1k
Partially Loaded

DB: 50/35 lb. (*or heavier)