Monday 01/04/2021

4
Jan

Monday 01/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Squat Jump Game

30-sec. Wheelbarrow Distraction , each – use a box, or bench for individual version

30-sec. Partner Wall Slides , each – use solo version

30-sec. Handstand Hold, each, wall facing (QUICK SCALE: Walk feet up wall or Plank Hold)

1-min. Wall-Facing Stretch together

30-sec. Hand Releases in Handstand each (QUICK SCALE: Plank Hand Releases)

2 rounds

Workout Prep

Warm-up (No Measure)

Handstand-Walking Practice

In Partners:

Wall-Facing L Holds

Handstand Kick-up a little away from the wall and walking one hand into the wall

Kicking up into a Free Handstand in the middle of the floor.

Walking with support

Walking without support

RX: Metcon (Distance)

Handstand Walk

Accumulate as many meters

as possible in 15 min.

Every time you break perform

100 m Run

FIT: Metcon (Distance)

Box Around the worlds (https://youtu.be/wymKBao4_2o)

Accumulate as many meters

as possible in 15 min.

Every time you break perform

100 m Run

Cooldown

Warm-up (No Measure)

Shoulder Restore – Down Dog into Cobra for 1-2 min.