Thursday 04/15/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

100-m Run

10 Squat to Good Mornings

2-3 rounds

Jump Rope barefoot for 2-3 min.

Spend time on Ankle and Foot Drills

Workout Prep

Warm-up (No Measure)

20 sec. Bar-hanging Shoulder Shrugs

10 sec. Rest

2 rounds

20 sec. Kipping Swings

10 sec. Rest

2 rounds

20 sec. Toes-to-bars

10 sec. Rest

2 rounds

Fitness/PL version

20 sec. Hollow Hold

10 sec. Rest

2 rounds

20 sec. Strict Sit-ups

10 sec. Rest

2 rounds

20 sec. Wall-lying Hands-to-feet

10 sec. Rest

2 rounds

25 Double-unders unbroken or Fast Feet

200-m Run

25 Double-unders unbroken or Fast Feet

RX: Metcon (Time)

75 Double-unders

400-m Run

25 Toes-to-bars

3 rounds

FIT: Metcon (Time)

75 Fast Feet

400-m Run

25 Wall-lying Hands-to-feet

3 rounds
Partially Loaded

75 Double-unders

400-m Run

25 Wall-lying Hands-to-feet

3 rounds

Cooldown

Warm-up (No Measure)

1 min. Under-the-body Thoracic Stretch (each side)

1 min. Pigeon Stretch (each side)