Monday 4/20/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

While P1 performs 60 Single-unders, P2 holds the bottom of a Squat (loose)

Switch

While P1 performs 30 x 1 Single-under + 1 Double-under (or attempts), P2 performs Bootstrap Squats

Switch

While P1 performs 30 Double-unders, P2 performs Air Squats

Switch

Set up 3 stations and spend 90 sec. – 2 min. at each:

1. Pigeon Stretch + Lacrosse Ball (1 min. each side)

2. Wall Slides (1 min.) + Wall Stretch (1 min.)

3. Split Stance Rock to Tall Split Kneel

Workout Prep

Warm-up (No Measure)

With a PVC, perform a few reps each of:

Shoulder Rolls

Around-the-Worlds

Sots Presses

OH Squats

Reverse-grip OH Squats – knuckles forward

5 OH Squats

10 Barbell Jump-overs

5 OH Squats

5 Burpee Over-the-bar Jumps

Metcon (AMRAP – Rounds and Reps)

100 Double-unders

Then:

8 OH Squats (115/75 lb.)

8 Burpee-over-the-bar Jumps

AMRAP 12 min.

Cooldown

Warm-up (No Measure)

30 sec. Quad Rocks

30 sec. Quad Pose to Hip Lift

30 sec. Side Pole Stretch