Friday 01/08/2021

8
Jan

Friday 01/08/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Star Jump or Jumping Jack Game and Lateral Step-ups

Use a light Kb:

1 min. Kb Groin Stretch

10 Kb Sit-up (each side)

10 Kb Pass Throughs

10 Kb Bridge Up (each side)

2 rounds

Workout Prep

Warm-up (No Measure)

Review Kb Swing and GHD Sit-up

10 GHD Sit-ups or GHD Ab-mat Sit-ups

10 Kb Swings

10 Lateral Step-ups

RX: Metcon (Time)

40-30-20-10

GHD Sit-up

KB Swing (24/16 kg.)

Stationary Lateral Step-ups (24/20 “)

FIT: Metcon (Time)

40-30-20-10

Abmat GHD Sit-up

Russian KB Swing

Stationary Lateral Step-ups
Partially Loaded

40-30-20-10

Sit-up

DB Swing (50/35 lb.)

Stationary Lateral Step-ups