Saturday 12/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m as a group

Dynamic warm-up – in relay style

50 m Up-and-over-the-fence Sequence + 6 Jumping Jacks + Run back

50 m Karaoke one way + 6 Burpees + Karaoke the other way back

50 m Side Shuffle one way + 12 Standing Toy Soldiers + Side Shuffle the other way back

Prowler Prep

50-m Prowler + Run back

Ankle/Foot Mobility

Ankle/Foot Drills

Workout Prep

Warm-up (No Measure)

50-m High Knees + 50-m Run hard (80%)

50-m Butt Kickers + 50-m Run hard (80%)

25-m Walk on toes/25-m Walk on heels + 50 m Run hard (90%)

50-m Walking Pigeon Stretch + 50-m Run hard (90%)

2 x 100 m ascending pace – start easy and finish at 100%

Metcon (Time)

Run 400 m

50-m Prowler Push

Every 4 min.

5 rounds