Wednesday 07/14/2021

13
Jul

Wednesday 07/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Relay Races:

Set up a course roughly 30-40 m long

1. Skipping for Height

2. Duck Walk

3. Bunny Hop

4. Bear Crawl

5. Inchworm

6. Skipping for Distance

7. Backward Bear Crawl

8. Broad Jump

9. Crab Walk

10. Sprint

Workout Prep

Warm-up (No Measure)

Prowler:

Start with an empty Prowler and work up to their workout load with 4-5 50-m Prowler Pushes.

Pressing:

5 x Handstand Kick-ups – kick up to a Handstand, Hold for 5 sec., then come down

Scale to 5 Wall Walks or 10 Pike Push-ups.

With a light set of Dumbbells

5 Press + 5-sec.

5 Push Presses

RX: Metcon (Weight)

50-m Prowler Push

15 DB Push Presses (40/25 lb.)

30-sec. DB Hold Overhead

rest

10 rounds

FIT: Metcon (Weight)

50-m Prowler Push

15 DB Push Presses

30-sec. DB Hold Overhead

rest

10 rounds
Partially Loaded

100-m Bear Crawl

15 DB Push Presses (40/25 lb.)

30-sec. DB Hold Overhead

rest

10 rounds