Saturday 12/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Run to the end of your street and back (200-400 m), or spend 2-4 min. Jumping Rope to get warm.

10 Air Squats

5 Six-point Burpees (pause at each position for 1 sec.)

3 rounds

Dynamic Hip Mobilizing

10 Alternating Pigeon Poses

10 Hip Capsule + Dog Pee (perform 10 Circles/Pee one side, then switch)

Workout Prep

Warm-up (No Measure)

10 Speed-skaters

10 Jumping Air Squats

10 Push-ups

10 Sit-ups

5 Speed-skaters

5 Jumping Air Squats

5 Push-ups

5 V-ups

Metcon (AMRAP – Rounds and Reps)

20 Speed-skaters

15 Jumping Air Squats

10 Push-ups

5 V-ups

AMRAP 12 min.