Wednesday 08/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with a Light KB

Run 100 m + 10 KB Goblet Squats

Run 100 m + 10 KB Single-leg Deadlifts

Run 100 m + 100-m KB Carry

Run 100 m + 100-m KB Carry

Midline Work

Plank

Side Plank – right

Side Plank – left

Rest

2 rounds

Floor Back Extensions

Push-ups

Hollow Rocks – SCALE as needed by bending knees

Rest

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Ring Dip Hold and Ring Push-up

15-sec. Ring Push-up Hold

15-sec. Bottom of Ring Push-up Hold

2 sets

8-10 Push-ups

8-10 Hand Release Push-ups

8-10 Ring Push-ups

Prep for the Workout

Ring Push-up Hold

10 MB Front Squats

5 Ring Push-ups

Ring Push-up Hold

10 MB Push Presses

5 Ring Push-ups

Ring Push-up Hold

10 Wall Balls

5 Ring Push-ups

RX: Metcon (AMRAP – Rounds and Reps)

60-sec. Ring Push-up Hold

30 Wall Balls (20/14 lb.)

15 Ring Push-ups

30-sec. Ring Push-up Hold

20 Wall Balls

10 Ring Push-ups

15-sec. Ring Push-up Hold

10 Wall Balls

5 Ring Push-ups

AMRAP 15 min.

FIT: Metcon (AMRAP – Rounds and Reps)

60-sec. Plank Hold

30 Wall Balls

15 Push-ups

30-sec. Plank Hold

20 Wall Balls

10 Push-ups

15-sec. Plank Hold

10 Wall Balls

5 Push-ups

AMRAP 15 min.