Wednesday 07/22/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

As a group, perform (count out loud so everyone keeps pace):

25 Split-forward Jumping Jacks

20 Squats to Jumping Jacks https://youtu.be/8IwerdnFJ0g

15 Mountain Climbers (each side; 30 total)

10 Strict Sit-ups

5 Cartwheels

10 Quad Rocks https://youtu.be/n-XxfqjDYsw

10 Hip Clocks https://youtu.be/Bu2FLaReP3c

10 Banded Pull-throughs https://youtu.be/G6d_zl4UuJ8

2-3 rounds each

Workout Prep

Warm-up (No Measure)

10 Split Squats each leg

8 Split Squats each leg

6 Split Squats each leg

2 x 4 Split Squats each leg

Optional Finisher

100 Parallette Heel Taps

https://youtu.be/jLN3LbDai1U

Every time you break, perform 10 Sit-ups.

Split Squats (4-4-4-4 * Optional Finisher)

Partially Unloaded

*Hold DB’s in Front Rack