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