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.