Wednesday 05/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Ring Work Session #2

Prep

6 Strict Burpees – 6 points: Squat, Plank, Bottom Push-up, Plank, Jump back into Squat, Jump

6 Sit-up to Straddle

6 Strict Burpees

6 Sit-up to Pancake

6 Strict Burpees

6 Strict Sit-ups

Midline

10 Slow Long Ring Push-outs

30-sec. L-sit Hold

Rest

4-5 sets

Project Squat Session #2

10 Cossack Squat + 5-sec. Pause at each rep (5 each side)

10 Wall Squat (slow controlled)

3 rounds

Hip/Jumping Prep

Work on finding their highest Seated Box Jump.

Workout Prep

Warm-up (No Measure)

Review the Wall Ball

5 Burpees

10 Wall Balls

5 Box Jumps

RX: Metcon (AMRAP – Rounds and Reps)

Min. 1: 15 Burpees

Min. 2: 15 Wall Balls

Min. 3: 15 Box Jumps (24/20 in.)

Min. 4: Rest

3 rounds

FIT: Metcon (AMRAP – Rounds and Reps)

Min. 1: 8 Burpees

Min. 2: 8 Wall Balls

Min. 3: 10 Step-ups

Min. 4: Rest

3 rounds
Partially Loaded

Min. 1: 15 Burpees

Min. 2: 10 Single DB Clusters

Min. 3: 15 Object Jumps

Min. 4: Rest

3 rounds