Tuesday 3/24/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Stationary Step-ups– share a box with a partner

10 Burpee/Plank Jump Over Partner – P1 is in a plank, P2 does a Burpee and then jumps over P1, then they switch, for a total of 10 reps each.

2 rounds

Body Prep (light DB)

10 Hip Leg Raise and Supine Plank

10 Alt. Warrior Pose

10 DB DB Skull Crushers

10 DB Bent-over Rows

2 rounds

Workout Prep

Warm-up (No Measure)

5-8 reps:

Jumping Pull-ups

Kipping Swings

Knee Raises

Knees-to-elbows

Pull-ups

3 reps

Burpee + Knees-to-elbows

Burpee + Pull-up

10 DB Step-ups

10 DB Back Squats

Then, with their workout weight, perform 5 reps of each movement.

Metcon (Time)

8 DB Step-ups (65/45 lb.) (24/20 in.)

8 Burpee Knees-to-elbows

8 DB Back Squats

8 Burpee Pull-ups

8 rounds