Friday 11/27/2020 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up (in Partners; option to perform Junkyard Dog with a PVC-on-box friend instead)

1 round of Junkyard Dog, each (https://youtu.be/-nEX9A3TsDM)

Then, Wheelbarrow (https://youtu.be/AJvaibU1iyk) the length of the gym, followed by some Distractions (per person)

* Sub in Bear Crawls and Feet-on-box Lifts (hands on floor)

1 round of Junkyard Dog, each

Hip/Shoulder Prep and Mobility in Partners (DB or Plate, Band)

P1: 10 Single-leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w) with light DB, each side

P2: Hip Flow #1 (https://youtu.be/L-E6k49NT6E)

Switch

P1: 1 min. each Side Hip Distraction (https://youtu.be/ojxG7r1J2XE) (sub for Wall Hip-flexor Stretch)

P2: Down Dog into Cobra (https://youtu.be/RKuuNkajc40)

Switch

P1: 10 Glute-Ham Raises (https://youtu.be/0K1FP4XmCOc) – use feet under anchored heavy object as a sub

P2: Assists P1 – or performs Overhead Plate Shoulder Shrugs (https://youtu.be/c3MJu3gEfr0)

Switch