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)