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.