Sunday 3/15/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Run 200-400 m as a group.

Then, perform (up and down the gym):

Up-and-Over-the-Fence Lunges

Toy Soldiers

Bird Peckers

Half Handstands

High-knee Skips

Fast High Knees

Karaoke Drill

Side Low Crouch Shuffles

P1: Row 750 m – decrease split time by 10 sec/500 m every 250 m so that by the last 250 m they are at their workout pace. Goal is to hold the required pace for the full 250 m.

P2: Perform Banded Hip Activation (each side) while they wait.

Switch

Workout Prep

Warm-up (No Measure)

7 Deadlifts

100-m Run

3 sets

20 Air Squats as quickly as possible.

Metcon (Time)

400-m Run

10 Deadlifts (185/135 lb.)

20 Air Squats

3 rounds