Thursday 09/23/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

General Movement

30-40 sec each:

1. Hamstring Scoop Stretch

2. Knee to Chest

3. Slow Bear Crawl

4. High Knees

5. Walking Bird Peckers

6. Butt Kickers

7. Side Shuttles

8. Karaoke

9. Skip for Distance

10. Skip for Height

Workout Prep

Warm-up (No Measure)

Review the Sit-up and Hip Extension

Set Up—15-20-sec. Hold—Hip Extension

2 sets of 10-15 reps.

Rx: Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

FIT: Metcon (Time)

Run 600 m

40 Hip Extensions

40 Sit-ups

3 rounds

Cooldown

Warm-up (No Measure)

Walk/Jog 200 m

Accumulate 2-3 min. in Back Bridge