27
Oct
Thursday 10/29/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
P1: Row 500 m
P2: Run 400 m
Switch
Then, both perform 1 length-of-gym Jiu Jitsu-ish Warm-up.
Project Running Session #13
Re-Test
3 x 400 m Efforts
Rest 2 min between each effort.
Record each time
Goal: To run as fast as possible across all three efforts.
Workout Prep
Warm-up (No Measure)
Back Squat in partners:
12-8-4-2 reps
“San Francisco Crippler” (Time)
30 Back Squats (BW)
1k Row
* Oct. 2019
* Project Running
Partially Loaded
40 DB Back Squats
1k Run
Cooldown
Warm-up (No Measure)
Take a slow 200-m Walk to keep the legs moving, then spend a few minutes with their legs up the Wall in recovery mode.