Sunday 07/18/2021

17
Jul

Sunday 07/18/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Plank KB Challenge Game

Mobility

PVC Partner Complex

Partner Hip/Back Stretch

Behind-the-back Arm Lift

Workout Prep

Warm-up (No Measure)

1-6 reps of the following movements:

MB Front Squats

Push-ups

Burpee Wall Balls

Plate Good Mornings

Jumping Pull-ups

RX: Metcon (AMRAP – Rounds and Reps)

4-8-12-16-20-24………..

Burpee Wall Balls (20/14 lb.)

Hip Extensions

Jumping Pull-ups

As far as possible in 16 min.

FIT: Metcon (AMRAP – Rounds and Reps)

4-8-12-16-20-24………..

Wall Balls

Hip Extensions

Jumping Pull-ups

As far as possible in 16 min.
Partially Loaded

4-8-12-16-20-24………..

SA DB Thrusters (35/20 lb.)*

DB Good Mornings

DB Slams

As far as possible in 16 min.

* Switch arms as needed

Cooldown

Warm-up (No Measure)

1 min. Banded Leg Stretches (per side)

1 min. Plane Crash Victim Stretch

20 Kneeling Supermans