28
Jun
Tuesday 06/30/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5 x 10-m Shuttle runs.
10 Bootstrap squat stretches (https://youtu.be/yhAUCGZnv3s)
5 x 10-m Shuttle runs.
10 Air squats
5 x 10-m Shuttle runs.
10 Jumping air squats
Finale
3 x Max Handstand Hold
For fun BONUS – Walking on Hands
10 Walk into Wall — Kick up 5-10 m away from wall and Handstand Walk into Wall
Rest
Workout Prep
Warm-up (No Measure)
Everyone
As a group, with a db or empty barbell, review the front squat as needed.
Front squat – pause front squat – flag-pole stretch (https://youtu.be/0RFxLgdCG34) – sots press (https://youtu.be/U0QSqA165s0)
20 Front squats
15 Front squats
10 Front squats
Metcon (Time)
35 Front Squats (135/95 lb.)
1 mile run
PARTIALLY LOADED
70 Db Front Squats
1 mile run
UNLOADED
100 Air Squats
1 mile run