Wednesday 12/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Assault Bike

30 sec. easy pedal, followed by 30 sec. hard effort

Repeat 5 times

12 Days of Mobility – Session #1

1 Round Short Ninja Flow.

Workout Prep

Warm-up (No Measure)

Prep for Front Squat

10 reps with an empty Barbell

3×5 reps

30 sec. on/30 sec. off

Front Squats x 5 rounds performed at 50% of their 5-rep set.

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

* Optional finisher