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.