Saturday 09/18/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game to Warm Up

Spend some time on a solid Dodgeball or Castle Dodgeball game!

GHD Accessory Work

5 Back Extensions

7 Hip and Back Extensions

9 Hip Extensions

2-3 rounds

Workout Prep

Warm-up (No Measure)

While P1 Runs 100 m, P2 Holds the Plate overhead.

Switch

While P1 Runs 100 m, P2 performs Good Mornings with a Plate

Switch

While P1 Runs 100 m with their Plate, P2 performs Plate Jumps (on/off)

Switch

While P1 Runs 100 m with their Plate, P2 performs Lateral Plate Jump-overs

Switch

RX: Metcon (AMRAP – Rounds and Reps)

In partners:

While P1 Runs 400 m with a (25/15 lb.) Plate

P2 performs AMRAP of:

10 Plate Good Mornings

20 Lateral Plate Jumps

AMRAP 15 min

FIT: Metcon (AMRAP – Rounds and Reps)

In partners:

While P1 Runs 400 m with a Plate

P2 performs AMRAP of:

10 Plate Good Mornings

20 Lateral Plate Jumps

AMRAP 15 min.

Cooldown

Warm-up (No Measure)

2 min.(-ish) Back Bridge over GHD. Reach back and hold onto foot pads.

1 min.(-ish) Pigeon Stretch

2 rounds