Sunday 07/12/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Have everyone line up along a wall holding a Wall Squat. https://youtu.be/MCe1saCmFoo
The person at the end starts with a MB and they pass it down the group while holding the Squat. Once the MB gets to the front, that person takes the ball and runs to the back of the group and starts again. The drill ends once everyone has taken a turn at the front of the line. If anyone breaks the Wall Squat Hold during the time it takes the whole group to move through, everyone has to run 100 m.
Partner Hanging Thoracic Drill
https://youtu.be/AszNbssLC9Q
Partner Over-the-shoulder Stretch
https://youtu.be/HTGTE4E_cpk
Workout Prep
Complete in any order:
25 Hip Extensions
400-m Run
25 Wall Balls
Metcon (Time)
200-m Run
20 Hip Extensions
Rest 1 min.
400-m Run
40 Wall Balls (20/14 lb.)
Rest 2 min.
2 rounds
Partially Unloaded
200 m Run
20 DB Good-mornings
rest 1 min.
400 m Run
30 Single DB Thruster
rest 2 min.
2 rounds
