Friday 09/04/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jog 200 m

Hip-flexor Origin Trigger Point Work (https://youtu.be/tW2Z-y3NvhA) (1 min. per side)

Lacrosse Ball Calf Smasher (1 min. per side)

Jog 200 m

Workout Prep

Warm-up (No Measure)

Practice round: You-go, I-go style with a partner (or as an individual)

P1: 100-m Run + 10 Slam Balls (P2: rest)

P2: 100-m Run + 10 Slam Balls (P1: rest)

P1: 100-m Run w/Ball + 15 Bear Hug Squats (P2: rest)

P2: 100-m Run w/Ball + 15 Bear Hug Squats (P1: rest)

Metcon (AMRAP – Reps)

Odd Rounds

Run 200 m

With the time remaining in 2 min., perform:

Slam Balls (25/15 lb.)

Even Rounds

Run 100 m with Slam Ball

With the time remaining in 2 min., perform:

Bear Hug Squats with Slam Ball

3 rounds
Odd Rounds

Run 200 m

With the time remaining in 2 min., perform:

DB Slams (https://youtu.be/TD533_RgwQU)

(40/25 lb.)

3 rounds