Saturday 08/21/2021

20
Aug

Saturday 08/21/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play AbMat Tag (or the Pizza Game)

Workout Prep

Warm-up (No Measure)

Prep for Part 2

Bear Crawl

Crab Walk – forward and backward

3 x Inchworm + 2 Push-ups

5 Strict Sit-ups + 5 regular Sit-ups

5 Half ROM GHD Sit-ups + 5 full ROM GHD Sit-ups

Start with an empty Prowler:

2 x 50-m effort

Add some load each round:

3 x 100-m effort

Metcon (Weight)

4 x 100-m Prowler Push

RX: Metcon (Time)

In partners, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP Push-ups

Switch

Then, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP GHD Sit-ups

Switch

3 total rounds

FIT: Metcon (Time)

In partners, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP Push-ups

Switch

Then, while P1 performs:

50-m Bear Crawl + 50-m Crab Walk

P2 performs AMRAP Sit-ups

Switch

3 total rounds