Sunday 04/04/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Play “Roxanne” vs. “Red Light”
* Play the song “Roxanne”
Half the class does 1 Burpee every time the song says “Roxanne.”
Half the class does 1 burpee every time the song says “red light.”
* Play the full song or until you think everyone is warm enough!
Running drills to prep:
Samson Lunges
Butt Kickers
Toe Walking/Heel Walking
Karaoke Drills
Workout Prep
Warm-up (No Measure)
Jog 50 m—Run 50 m moderate—Walk back
2 rounds
Run 100 m moderate—Run 100 m hard—Walk back
2 rounds
Run 200 m Hard-Sprint—Walk back
1 round
* Rest is the Walking back.
Dumbbell Movement Prep
With a Box (without DBs), perform 10 Step-ups, then add the DBs and perform another 8-10.
RX: Metcon (Time)
Run 400 m
25 Burpees
Run 400 m
50 DB Step-ups (45/25 lb.)
Run 400 m
25 Burpees
Run 400 m
FIT: Metcon (Time)
Run 200 m
15 Burpees
Run 400 m
30 DB Step-ups
Run 400 m
15 Burpees
Run 200 m
