Sunday 07/26/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Have everyone hold a light MB or AbMat over their head. Now, have everyone run around and try to push the MB/AbMats out of other people’s hands. If someone knocks out your item, you get tagged out and have to perform the below before being able to go back in:

5 Air Squats

5 Push-ups

3 rounds

Workout Prep

Warm-up (No Measure)

Part 1

The Hang Squat Clean and the Woman-maker. Use their workout weight to save time. Perform enough reps to have them moving well through each movement. They will be plenty warm from the Prowler efforts.

Part 2

Warm up to their loading with:

2 x 200 m

2 x 100 m

Part 1

Metcon (Weight)

4 x 200-m Prowler efforts
Partially Unloaded

4 x 400 m Farmers Carry

Part 2

Metcon (AMRAP – Rounds and Reps)

6 DB Hang Squat Cleans (45/25 lb.)

6 DB Woman-makers

AMRAP 8 min.
Partially Unloaded

Same as Rx’d

Cooldown

Warm-up (No Measure)

Partner Lower Back and Hip Stretch(hold for 15 sec. each side for continuous 1-2 min. each)

https://youtu.be/k2y1mmIFt1E