Tuesday 11/02/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

“Roxanne” Jump-Rope Game

Cone Speed Drill

Workout Prep

Warm-up (No Measure)

Group 1:

Banded Hamstring Stretches

30 sec. Right leg straight

30 sec. Right leg across body

30 sec. Right leg open

Group 2:

Calf Smashing on KB

30 sec. Right leg (lower calf)

30 sec. Right leg (mid-calf)

30 sec. Right leg behind the knee

All together:

Calf Stretching

30 sec. Right leg heel on ground, toe up

30 sec. Right leg heel on ground, toe up

As a group, review Hip Extensions and prep stations

100-m Jog

15-sec. Superman Hold (on GHD)

100-m Jog

10 Hip Extensions

2 rounds

RX: Metcon (Time)

Run 800 m

Then:

35 Double-unders

15 Hip Extensions

5 rounds

Run 800 m

FIT: Metcon (Time)

Run 600 m

Then:

35 Fast Feet

10 Hip Extensions

5 rounds

Run 600 m

Cooldown

Warm-up (No Measure)

Static Hamstring Stretch

Ankle Circles