23
Mar
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