Sunday 10/18/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Complete (in any order):

20/15-cal. Bike

20 Sit-ups

20 Kick-backs

10 Push-ups

15/12-cal. Bike

20 Knee Bent Crunches (https://youtu.be/bbETr-9ufpI)

20 Alt. Hang DB Snatches

10 Burpees

10/7-cal. Bike

1 min. Plank Hold

1 min. Alt. DB Deadlifts

1 min. Hollow Body Hold with PVC (https://youtu.be/JO6F-tcoKik)

Workout Prep

Warm-up (No Measure)

Review the GHD Sit-up and Toes-to-Bar

GHD: Set-up—Hold—Half Range of Motion—GHD Sit-ups

T2B: Knee Raises—Kip—Kipping Knee Raises—T2B

8 Toes-to-bars

8 GHD Sit-ups

4 Devil’s Presses

3 rounds

* Add DB load each round.

* Use workout modifications.

* Rest as needed.

Metcon (Time)

24/16-cal. Bike

24 Toes-to-bars

24 GHD Sit-ups

24 Single DB Devil’s Presses (https://youtu.be/78VwuuEPsu4) (50/35 lb.)

24/16-cal. Bike
Partially Loaded

100 Double-unders

24 Wall-lying Hands-to-feet (https://youtu.be/vq2YBQmbQDo)

32 Sit-ups

24 Single DB Devil’s Press (https://youtu.be/78VwuuEPsu4) (50/35 lb.)

100 Double-unders

Cooldown

Warm-up (No Measure)

2 min. Walk

1 min. Cobra

1 min. Cat and Camel