Wednesday 10/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min. each

Lunge with Samson Stretch

Alternating Pigeon Stretch

Split-stance T-spine Shoulder Rotations

Fast Feet

1-2 rounds

Workout Prep

Warm-up (No Measure)

100-m Farmers Carry

7 Strict Sit-ups

100-m Run

7 Sit-ups

100-m Farmers Carry

Project Explosive Power Session #10

Sled or Plate Push

For max distance and load:

30 sec. on/90 sec. off

6 sets

RX: Metcon (Time)

100-m Run

25 Sit-ups

AMRAP 10 min.

Straight into 400-m Farmers Carry (40/25 lb.)

FIT: Metcon (Time)

100-m Run

20 Sit-ups

AMRAP 10 min.

Straight into 400-m Farmers Carry

Cooldown

Warm-up (No Measure)

Accumulate 2-3 min. in a Back Bridge (scale to Quad Hip Lifts if needed)