Tuesday 10/27/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Lunge with Samson Stretch (https://youtu.be/tGgwZNcP86A)

Alternating Pigeon Stretch (https://youtu.be/coEIZWJYBkM) (hold 30 sec. each side.)

Split-stance T-spine Shoulder Rotations (https://youtu.be/0cb_LSemv0c) (30 sec. each side)

Fast Feet (https://youtu.be/Oue3YnffehE)

1-2 rounds

Workout Prep

Warm-up (No Measure)

100-m Farmers Carry – use workout weight

30 Single-unders

15 Walking Lunges

7 Sit-ups

100-m Farmers Carry

Project Running Session #11

Volume

Run 1k at 60 percent effort

Goal: Use this time to get volume under their belt and as active recovery

Metcon (Time)

100 Single-unders

25 Walking Lunges

25 Sit-ups

5 rounds Straight into 400-m Farmers Carry (40/25 lb.)

* Project Running