Tuesday 08/24/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners with a thin/medium Band:

P1 Banded movement

P2 gymnastic movement/Hold

Jog 200 m together holding Band, then:

P1 Banded Good Mornings

P2 50-ft. Bird Peckers

P1 Banded Side Shuffles

P2 Plank Hold

P1 20 Band Presses

P2 Handstand Hold

P1 20 Banded Squats

P2 Kick-backs

Jog 200 m together holding Band.

Workout Prep

Warm-up (No Measure)

Review Hip Extension

Review Handstand Walk and Practice

practice for ~5 min. based upon level:

Handstand Kick-up practice

Cherry Pickers

Lateral Wall Walking OR Box Walk Arounds

Freestanding Handstands/Walking

Prep Stations

10 Hip Extensions or Plate Good Mornings

10-ft. Handstand Walk or perform a few reps of Handstand variation

10 Step-ups

5-10 Push-ups

2 rounds

RX: Metcon (AMRAP – Reps)

1 min. Hip Extensions

1 min. Handstand Walk

1 min. Box Jumps (24/20 in.)

1 min. Burpees

1 min. Rest

4 rounds

FIT: Metcon (AMRAP – Reps)

1 min. Hip Extensions

1 min. Mountain Climbers

1 min. Box Jumps or Step-ups

1 min. Burpees

1 min. Rest

4 rounds