Sunday 08/02/20

1
Aug

Sunday 08/02/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Icebreaker Game: Knee Slaps

Pair up and bend down facing each other. The object of the exercise is to try and slap each other’s knees. Participants defend their own knees by fending off attacks with their hands. After each successful “strike,” they break contact and prepare to start again. The contest ends when someone has scored three strikes and the contestants find new partners to start again. Warn participants beforehand about sticking to light slaps!

Play Canadian Ro sham Bo Bear Princess Hunter (https://youtu.be/NuiVDy1rGaM)

5-10 reps

Parallette Hurdles – lay out 5-6 Parallettes (or a Ladder)

Zombie Inchworms into 3 Air Squats

Cartwheels

Bear Crawls

Workout Prep

Warm-up (No Measure)

10 Stationary Step-ups – each leg

2 Around-the-box Walks – to the left

10 Lateral Stationary Step-ups – each leg

2 Around-the-box Walks – to the right

5 Box Jumps

2 Around-the-box Walks – one to the right and one to the left

5 Box Jumps

Metcon (AMRAP – Rounds and Reps)

20 Box Jumps (24/20 in.)

15 DB Alt. SA Thrusters (50/35 lb.)

10 Box Around-the-worlds (https://youtu.be/wymKBao4_2o)

AMRAP 16 min.
Partially Loaded

20 Object Jumps/Dble Db Jump-overs

15 DB Alt. SA Thrusters (50/35 lb.)

10 Object/Pike Around-the-worlds

AMRAP 16 min.

Cooldown

Warm-up (No Measure)

2-3 reps of each movement of Ninja Flow – hold poses for 3+ sec. each rep.