Wednesday 07/08/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Alternate between:

30 sec. Jump Rope

30 sec. Paddling Drill (https://youtu.be/JgBwdyRPRq0)

3-4 rounds

8 Weighted Hip Extensions (https://youtu.be/2qGbKb5aYaQ) (work up to a heavy set)

30-sec. Max Weighted Plank Hold

Rest 2 min.

5 rounds

Workout Prep

Warm-up (No Measure)

10 Push-ups

20 Double-unders

20 Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

25 Push-ups

25 Double-unders

1-min. Plank Hold

25 Double-unders

25 Mountain Climbers (https://youtu.be/sN0Wfonu3yY)

AMRAP 20 min.