Friday 4/24/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Straight Arm and Leg Bear Crawl

Lateral Sumo Squats – face sideways while performing and Sumo their way down the gym

Zombie Inchworms

Tall Duck Walks

Walking Lunges with Body Rotations (twist at the waist) + Samson Stretch (arms stretched overhead)

Low Side Shuffles there and back

Frog Jumps down the gym

10 reps Hip Flow #1

10 Single-leg Hip Extensions in Supine Plank (each side)

10 Pulsing Lunges (each side)

1-2 rounds

Workout Prep

Warm-up (No Measure)

As a group, have them go through these progressions:

Hollow Rock Hold

Rock in Hollow Rock Hold

Keep arms/shoulders up and move legs up and down, maintaining a good position

Switch to keeping legs up and moving arms/shoulders up and down

Perform full V-up movement

10 Static Step-ups on each side

20 MB Toe-taps

10 Box Jumps – jump up, step down

8 Box Jumps – use workout height

Metcon (No Measure)

Every 2 min., perform:

8 Box Jumps (32/24 in.)

9 V-ups with MB (20/14 lb.)

10 Jumping Lunges with MB

5 rounds