Sunday 08/08/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a partner, perform the Partner Rubber Band Game.

Midline Madness (in partners)

P1 performs 10 Glute Ham Lowers

P2 holds ankles

Switch

2 sets each

P1 performs 1-min. Max-load Plank Hold

P2 supports by placing weight on and off

Switch

2 sets each

Workout Prep

Warm-up (No Measure)

As a group, in their partners

(you-go-I-go style), review each movement and perform 8-10 reps of each:

Sit-up Ball Throws

Leg Throws

Parallette Jump-overs

200-m Carry

Review the Hip Extension and Good Morning. In the same you-go-I-go style, perform:

8 Good Mornings

8 MB Good Mornings

8 Hip Extensions

8 MB Hip Extensions

RX: Metcon (Time)

In partners:

Sit-up Ball Throws (20/14 lb.)

AMRAP 3 min.

100 Hip Extensions with Ball (20/14 lb.)

100 Leg Throws

100 Synchronized Lateral Parallette Jumps

800-m MB Carry

Sit-up Ball Throws (20/14 lb.)

AMRAP 3 min

FIT: Metcon (Time)

In partners:

Sit-up Ball Throws

AMRAP 3 min.

100 Hip Extensions

100 Leg Throws

100 Synchronized Lateral Parallette Jumps

800-m MB Carry

Sit-up Ball Throws

AMRAP 3 min.

Cooldown

Warm-up (No Measure)

10 Downward Dog to Cobra and back

Foam Rolling Lacrosse Ball Adductors