4
Jul
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.