Wednesday 01/19/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Running Exercises & Mobility

4 Bird Peckers (2 each side) + 4 Broad Jumps

4 Walking Samson (2 each side) + 4 Air Squats

4 Fence Over-unders (2 kicks each side) + 4 Cossack Squats (2 each side)

4 steps Walking on toes + 4 Bunny Hops

4 steps Walking on heels + 4 Tuck Jumps

Flexi Time

Pigeon Stretch – 60 sec. each leg

Groiner Stretch – 60 sec. each leg

Wall Calf Stretch – 30 sec. each leg

Workout Prep

Warm-up (No Measure)

Review the GHD

20-sec. GHD Hold

10 Partial ROM Sit-ups

10 GHD Sit-ups

100-m Run

6 Box Jumps (24/20 in.)

100-m Run

6 Box Jumps (30/24 in.)*

RX: Metcon (Time)

200-m Run

25 GHD Sit-ups

Rest 2 min.

3 rounds

400-m Run

25 Box Jumps (30/24 in.)

Rest 4 min.

2 rounds

800-m Run

25 GHD Sit-ups

25 Box Jumps

FIT: Metcon (Time)

200-m Run

25 AbMat GHD Sit-ups

Rest 2 min.

3 rounds

400-m Run

25 Step-ups

Rest 4 min.

2 rounds

800-m Run

25 AbMat GHD Sit-ups

25 Step-ups