Monday 10/12/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Long Lunge sequence (https://youtu.be/HDu-juSbO0c)

Butt Kickers

High Knees

Side Shuffles (~20 m out and back)

Up and Over the Fence & Low Lateral Lunge (https://youtu.be/yx-8IgAabg4)

Skipping for height

Skipping for distance

Bear Crawl (https://youtu.be/-xSXM9vr2Ow)

Walking Lunges

Broad Jumps

Project Running Session #5

Sustained Interval

15-min. Run

* Record Distance

Goal: Maintain moderate, consistent pace for the full 15 min. Ideally > 2k.

Workout Prep

Warm-up (No Measure)

3 Over-unders

6 Walking Lunges

3 sets – increasing weight

Metcon (Time)

Every 3 min. complete:

12 Over-unders

12 Back-rack Walking Lunges (115/75 lb.)

12 min. (4 rounds)

* Project Running
Partially Loaded

Every 3 min. complete:

12 Over-unders

12 DB Front-rack Walking Lunges (50/35 lb.)

12 min. (4 rounds)

Cooldown

Warm-up (No Measure)

Hip Opener Drill 2 (https://youtu.be/JxGZbylezcA)