Saturday 02/19/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Partner Relay Warm-up
In partners, relay-style, go up and down the length of the gym as follows:
P1 Runs down and Skips back while holding MB; P2 Holds the bottom of a Squat
Switch
P1 Bear Crawls down and does Soldiers back; P1 does Air Squats
Switch
P1 does Karaoke/Grapevine (right) down and Karaoke/Grapevine (left) back x 2; P2 Holds a MB Overhead
Switch
P1 Burpee Broad Jumps down and back; P2 does MB Presses
Hip Extension Prep (still in partners)
P1 Holds a Superman on the GHD (face down) while P2 performs 20 V-ups
Switch
P1 Performs 20 Hip Extensions while P2 Holds a Hollow Rock
Workout Prep
Warm-up (No Measure)
10 Step-ups + 10 Lateral Step-ups + 10 Box Jumps + 4 Box Jump-overs
10-15 MB Sit-ups
10 Parallette Pass-throughs
10 Jump-overs
RX: Metcon (AMRAP – Rounds and Reps)
45 Hip Extensions
45 Box Jumps (32/24 in.)
45 Weighted Sit-ups (20/14 lb.)
45 Parallette Pass-throughs
45 Lateral Burpee Parallette Jump-overs
AMRAP 30 min.
FIT: Metcon (AMRAP – Rounds and Reps)
35 Hip Extensions
35 Step-ups
35 Sit-ups
35 Parallette Pass-throughs
35 Lateral Burpee Parallette Jump-overs
AMRAP 30 min.