Saturday 3/7/20

7
Mar
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Saturday 3/7/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Up and GO Game to warm up

10 Lunges + 10 Push-ups + 10 Sit-ups

Quick Hip Prep

There-and-back Crab Walk

10 Air Squats + Up/Over the Fence

10 Spicy Hip Stretch

There-and-back Tall Duck Walk

Workout Prep

Warm-up (No Measure)

P1: Perform 5 KB Deadlifts + 7 Russian Swings + 9 Full Swings

P2: Run 400 m.

Switch

P1: Perform 10 Kipping Swings + 5-10 Pull-ups

P2: Perform Burpees

Switch

P1: Perform 5 Handstand Push-up Negatives + 5 Handstand Push-ups

P2: Perform Pistols

Switch

Metcon (Time)

800-m Run

Then, 2 rounds of:

50 Burpees

40 Pull-ups

30 Alt. Pistols

20 KB Swings (24/16 kg)

10 Handstand Push-ups

Then, 800-m Run