14
Oct
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