Wednesday 07/07/2021

6
Jul

Wednesday 07/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

“Simon Says” Game

Mobilize Hips and Front Rack

5-10 reps Long Lunge Sequence

5-10 reps Split-stance T-spine Rotation

30 sec. per side Front-rack PVC Stretch

Workout Prep

Warm-up (No Measure)

Review the Front Squat and Rack Etiquette

5 Front Squats

2 sets

3 Front Squats

3 sets

Prep for Tabata Jumping Squats

RX: Front Squat (5-3-3-1-1-1)

RX: Metcon (AMRAP – Reps)

Optional Finisher

Tabata Jumping Air Squats

FIT: Front Squat (5-5-5-3-3-3-3)

Partially Loaded

Tempo DB Front Squats

5-5-5-5-5-5

Tempo: 32X1

FIT: Metcon (AMRAP – Reps)

Optional Finisher

Tabata Jumping Air Squats