Friday 3/20/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Hip/Squat Drills to (use light-to-moderate KB):

10 Goblet Squats (slow and controlled)

10 Dynamic Pigeon Pose (5 each side)

10 Cossack Squats + 5-sec. Pause for each rep (5 each side) – Hold KB

10 Wall Squats

Workout Prep

Warm-up (No Measure)

Work up to a heavy 200-m SA KB Carry

Perform 3 x 200-m SA KB Carry (100-m Right Arm + 100-m Left Arm)

Parallette Pass-throughs x 10

10 Goblet Squats with their workout weight.

Metcon (Time)

14 Parallette Pass-throughs

100-m SA KB Front-rack Carry (24/16 kg)

14 KB Goblet Squats

Perform 1 round every 3 min.

5 rounds