Monday 06/29/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m run

10 Inchworms (https://youtu.be/-E8dSKzHAAs) + push-up

10-20 Bird Peckers (https://youtu.be/w8a1syF0IEM)

10 Alt. Cossack Squat (https://youtu.be/UpWMXBopkdU)

200-m run

10 Plank shoulder taps (https://youtu.be/a3zH2d2Hb7o)

10 Alt. Air squat to up and over the fence (https://youtu.be/ZU4Rw_3MNaA)

400-m run

10 Pike push-ups (https://youtu.be/7pPvJZGZIBg)

10-20 Split leg good-mornings (https://youtu.be/dpIBVWC863E)

Round the Worlds

2 min. AMRAP Box Round the Worlds (https://youtu.be/wymKBao4_2o)

Rest 1 min.

2 rounds

* Scale to Pike Round the Worlds (https://youtu.be/ENTl0f6J6cw)

Workout Prep

Warm-up (No Measure)

Everyone

5 Press + 5 sec. hold at the top of each press

5 Push press

Metcon (Time)

100-m Run

10 DB Push Press (45/25 lb.)

10 sec. DB Hold overhead

10 rounds
PARTIALLY LOADED

100-m Run

10 DB Push Press

10 sec. DB Hold overhead

10 rounds

UNLOADED

100-m Run

10 Pike Push-up

10 Pike Hold

10 roundsPike Push-up (https://youtu.be/7pPvJZGZIBg)