Friday 6/26/20

25
Jun

Friday 6/26/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

500 m Row – ascending easy to moderate pace – sub for 100 single-unders

10 DB Deadlifts – or good-mornings

10 DB Russian Swings – or plank ankle taps

10 Single DB Press – or pike push-ups

Handstand Stability

10 Handstand Shoulder Shifts (https://youtu.be/fdqa_UWyCGg)

Rest

10 Handstand Floaters (https://youtu.be/El6vo0_8aLE)

Rest

3 Rounds

Workout Prep

Warm-up (No Measure)

10/7 cal row – use workout pace for both rounds (20-30 DU- toe-taps)

5 Devils press – use workout load for the second round. (10 mountain climbers+5 kick-sits)

2 rounds

Metcon (AMRAP – Reps)

1-2-3-2-1 minutes

Row for Cals.

Devils Press (https://youtu.be/qcD165FQowU) (40/25 lb.)
PARTIALLY LOADED

1-2-3-2-1 minutes

Double-unders

Devils Press

UNLOADED

1-2-3-2-1 minutes

Toe-taps (https://youtu.be/ZlyppaOVyhQ)

10 Mountain Climbers + 10 Kick-sits (https://youtu.be/UkdVQLOTbTc)

Cooldown

Warm-up (No Measure)

Spend 2-3 min. Opening up back/shoulders in a back bridge (https://youtu.be/08El9A8rRLw) position.