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.