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