Friday 12/04/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

KB Plank Game (https://youtu.be/NlO6psU5fFA)

Ankle/Hip Prep

Wall-facing Hip Flexor Stretch (https://youtu.be/-XDaflfYM6k) (1 min. each leg)

Jami Squat Drill (https://youtu.be/w1INmNT3_2I) (2x through)

Workout Prep

Warm-up (No Measure)

10 KB Swings

5 Weighted Pistols

100-m Row

3 sets – increasing weight

12 Days of Mobility – Day 3

1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA).

2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)

3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated

Metcon (Time)

100 KB Swings (24/16 kg)

50 KB Plank Taps

25 Alt. KB Pistols

1k Row
Partially Loaded

100 DB Swings (50/35 lb.)

75 Alt. DB Pistols

25 Reverse Plate Lunges

1k Run or 100 Double-unders