22
Sep
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