Wednesday 08/26/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

As a group, perform in a circle:

20 Calf Raises/Ankle Bounces

5 reps Hip Flow #1 (https://youtu.be/L-E6k49NT6E)

20 Toe Taps (https://youtu.be/ZlyppaOVyhQ)

10 Long Lunges (https://youtu.be/HDu-juSbO0c)

20 Toe Taps

10 Air Squats

20 Lateral Jumps

10 Kneeling Superman drills (https://youtu.be/yRkgx9qnenU)

Tabata Pull-up

Tabata Sit-ups

Workout Prep

Warm-up (No Measure)

(8-10 reps of each):

Lateral Step-ups

Sit-ups

Parallette Lateral Jumps

MB Step-ups

V-ups

V-ups with Ball

Metcon (AMRAP – Reps)

30 sec. Parallette Lateral Jumps

30 sec. Rest

30 sec. MB Bear Hug Step-ups (20 in.)

30 sec. Rest

30 sec. MB V-ups (https://youtu.be/72o682sPDDU) (14/10 lb.)

30 sec. Rest

5 rounds

* Project Pull-up/Midline Madness
Partially Loaded

30 sec. Db Lateral Jumps

30 sec. Rest

30 sec. Single DB Front Rack Step-ups/or Lunges

30 sec. Rest

30 sec. Wall Lying Hands to Feet

30 sec. Rest

5 rounds

Cooldown

Warm-up (No Measure)

1 min. each side Supine Pigeon Stretch (https://youtu.be/hjx9LHrhN9o)