Friday 10/15/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

200-m Jog

15 Hollow Rocks

10 Suitcase Deadlifts

Farmers Carry Prep

5 x 50-m Single-arm Farmers Carry (25 m each arm)

Workout Prep

Warm-up (No Measure)

Review Hip Extensions on the GHD

8 DB Floor Presses

8 Hip Extensions

30-sec. Hollow Hold

RX: Metcon (AMRAP – Rounds and Reps)

30 sec. Single-arm DB Floor Presses (right)

30 sec. Single-arm DB Floor Presses (left)

30 sec. Hip Extensions

30 sec. Hollow Hold

200-m DB Single-arm Carry (100 m each arm)

1 min. Rest

4 rounds

50/35-lb. Dumbbells

* Score = Total reps

FIT: Metcon (AMRAP – Rounds and Reps)

30 sec. Single-arm DB Floor Presses (right)

30 sec. Single-arm DB Floor Presses (left)

30 sec. Hip Extensions

30 sec. Hollow Hold

200-m DB Single-arm Carry (100 m each arm)

1 min. Rest

4 rounds

Cooldown

Warm-up (No Measure)

Forearm and Wrist Mobility Stretches

Plane Crash Victim Stretch