Sunday 03/22/20

21
Mar

Sunday 03/22/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners share Tabata Row intervals

P1 performs 4 full Tabata efforts (20 sec on/10 sec off), then P2 performs 4.

P1 performs Flow #2 while they wait.

(5-10 min.) Inverted Prep

Two lengths gym Half Handstands drill:

5 x Kick up to Handstand on Wall, kick down

5 x Negative Handstand Push-up Lowers

5 x Strict Handstand Push-ups

Workout Prep

Warm-up (No Measure)

I-go-you-go:

10 Hang Power Cleans

5 Burpees

*With an empty Barbell

I-go-you-go:

Handstand Walk

5 Hang Power Cleans

2 rounds

Metcon (Time)

Partner Workout 25-ft. Handstand Walk

8 Hang Power Cleans (135/95 lb.)

8 Burpees

16 rounds (8 per partner)

* I-go-you-go, 1 round each