Thursday 6/25/20

24
Jun

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.