Monday 06/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Running Prep

Jog 400 m as a group.

Hurdle Drill

Figure 4 Drill

High Fast Knees

Toe Walking for half/Ankle Walking for half Butt Kickers

Workout Prep

Warm-up (No Measure)

Have athletes Run in 100-m increments as you time them and set the pace.

1. 40 sec. pace (33:00 5k time)

2. 35 sec. pace (29:00)

3. 30 sec. pace (25:00)

4. 25 sec. pace (21:00)

5. 20 sec. pace (16:40)

5k Run (Time)

Max Effort 5k Run

Cooldown

Warm-up (No Measure)

30 sec. Calf Stretch – each leg

30 sec. Foam Roll Quads – each side

30 sec. Foam Roll Feet – each side

2-3 sets