Thursday 07/16/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

As a group, run an easy 200 m.

Then, perform across the length of the gym:

Jiu Jitsu Hip Drill https://youtu.be/zzzYSiSGAIM

Up and Over the Fence Walking Drill https://youtu.be/yx-8IgAabg4

Walking Pigeon (pull knee up to chest)

High Knees Drill

Long Walking Lunges with a Torso Twist

Butt Kickers

Run another 200 m at a moderate pace.

Perform:

1 x 200-m Run

2 x 100-m Runs

1 x 200-m Run

Rest 1-1.5 min. between efforts.

Workout Prep

Warm-up (No Measure)

1-10 Pull-ups

10-1 KB Swings

Metcon (Time)

Run 400 m

21 KB Swings (24/16 kg)

12 Pull-ups

3 rounds
Partially Unloaded

Run 400 m

21 DB Swing

24 Alt. DB Renegade Row

3 Rounds

Cooldown

Warm-up (No Measure)

Spend 5 min. or as needed on the Bike or Rower at an easy pace to help recover.