Friday 6/12/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

4 Mountain climbers + 2 push-ups – Bear crawl 25 ft (or on the spot)

6 Mountain climbers + 3 push-ups – Half handstands

(https://youtu.be/tK0LsT341MI) 25 ft. (or on the spot)

8 Mountain climbers + 4 push-ups – samson stretch

(https://youtu.be/tGgwZNcP86A) 25 ft. (or on the spot)

10 Mountain climbers + 5 push-ups – Backwards bear crawl.

1 min. Shoulder shrugs

(https://youtu.be/BNCkoAwqLlw) (inverted in a pike, or with a plate overhead)

1 min. Dynamic flexi swimmer stretch

(https://youtu.be/eGYMsPWnWBo)

1 min. Lying Letters drill – you call out the letters

10 Press Compressions (Rower)

(https://youtu.be/fdpksgFDook)

Rest

10 Press to Handstand

(https://youtu.be/ovyG1n6Mh_g)

Rest

2 rounds

Workout Prep

Warm-up (No Measure)

1-6 reps :

Push-up

Sit-up

Jumping Pull-ups

Then, perform 3 reps each of burpee and v-up/mod before starting.

Metcon (AMRAP – Rounds and Reps)

4-8-12-16-20-24………..

burpee

V-up

Jumping Pull-up

As far as possible in 16 min.

* Project Inversion
PARTIALLY LOADED

4-8-12-16-20-24………..

Burpee

V-up

DB Chainsaws

(https://youtu.be/Xz5sgMw77hI)

As far as possible in 16 min.

UNLOADED

4-8-12-16-20-24………..

Burpee

V-up

50 ft. Bear Crawl

As far as possible in 16 min.