Tuesday 4/14/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Inchworm (https://youtu.be/-E8dSKzHAAs) + 6, 5, 4, 3, 2, 1 Pushups
2 x 30 sec Plank – 30 sec side Plank – 30 sec other side plank (on hands, not elbows)
6 x 6 point burpees
Get the Legs/ankles prepared first with some Ankle/leg mobility (https://youtu.be/vdrxpFkNa9g)
Then have them perform;
3 x attempts at a Standing Vertical Jump
3 x attempts at a Running Vertical Jump
Workout Prep
Warm-up (No Measure)
6 Walking Lunges
6 Single Arm DB OH Walking Lunges with workout weight. – or 6 more for unloaded.
100 m Carry with their MB/Db or 50 ft. Bear Crawl
4 Burpees jumping to their workout target.
Metcon (AMRAP – Rounds and Reps)
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m DB Carry
20 Burpee + Jump to High Target
AMRAP 30 min.
FULLY LOADED
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m MB Carry (20/14 lb.)
20 Burpee + Jump to High Target
AMRAP 30 min.
UNLOADED
20 Arms Overhead Walking Lunge
50 ft. Bear Crawl
20 Burpee + Jump to High Target
AMRAP 20 min.