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.