Thursday 6/25/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
8 Air squats
4 Push-up, hop over db
8 Split stance rock to tall split stance kneel (https://youtu.be/zXz1tKuoH9s)
4 Burpee, hop over db
1-2 rounds
Endurance
45 seconds Handstand hold
15 seconds Rest
5 Rounds
Workout Prep
Warm-up (No Measure)
Hold stretch for up to 1 min.
One person performs # reps of a movement, other performs stretch:
10 Ring rows/db bent over rows — flag pole stretch (https://youtu.be/0RFxLgdCG34)
20 Plank shoulder taps (https://youtu.be/a3zH2d2Hb7o) — wall slides (https://youtu.be/TVVW8SIA-XI)
10 Air squats — bootstrap stretch (https://youtu.be/yhAUCGZnv3s)
10 kip swings on pull up bar/renegade row — flexi swimmer stretch
5 tempo push-ups — wall pec stretch (https://youtu.be/9GZ3irnoxBU)
10 cossack squats (https://youtu.be/UpWMXBopkdU) — groiner stretch
50 m Farmer’s carry
Mini round of Cindy (2-4-6) – use workout mods here.
3 rounds
Metcon (Time)
5-4-3-2-1
Rounds of cindy
5 Pull-ups
10 Push-ups
15 Air Squats
200-m Farmers Carry between each round. (heavy)
PARTIALLY LOADED
5-4-3-2-1
Rounds of
6 Alt. Renegade Rows
10 Push-ups
15 Air-Squats
200-m Farmers Carry between each round.
UNLOADED
5-4-3-2-1
Rounds of
6 V-ups (https://youtu.be/72o682sPDDU)
10 Push-ups
15 Air-Squats
200-m Object Carry between each round.
