Tuesday 3/31/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Run
10 good-morning to squat
2-3 rounds
Jump rope barefoot for 2-3 min.
Spend time on Ankle and Foot Drills.
Workout Prep
Warm-up (No Measure)
Fully Loaded
Perform:
20 sec. Bar hanging shoulder shrugs
10 sec. Rest
2 rounds
20 sec. Kipping Swings
10 sec. Rest
2 rounds
20 sec. Toes-to-bars (or attempts, or Hanging Leg Raises; the goal is to have everyone hang in some capacity, even if they need support for 1 foot)
10 sec. Rest
2 rounds
Partially Loaded and Unloaded
Perform:
20 sec. Hollow Hold
10 sec. Rest
2 rounds
20 sec. Strict Sit-ups
10 sec. Rest
2 rounds
20 sec. Wall-lying hands
10 sec. Rest
2 rounds
Everyone
25 Double-unders unbroken (scale as needed) or fast feet
200-m Run
25 Double-unders unbroken or fast feet
Metcon (Time)
75 Double-unders
400 m Run
25 Lying Wall Hands-to-toes
3 Rounds
Cooldown
Warm-up (No Measure)
1 min. Each side, under the body thoracic stretch
1 min. Each side, pigeon stretch