Wednesday 03/02/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jumping Jack Game to warm up

Hip/Leg Prep

* Leg Swings

* Ankle Rotations

* Wall-facing Hip Flexor Stretch to warm up Achilles.

* Side High Knee Karaoke Drill

* Up and Over the Fence

* Walking while pulling knee to chest

* Walking while pulling inner ankle up to chest

* Walking Lunges with pelvic tilt

* Walking Lunges with torso twist toward side of extended knee

* Toe Touches: Marching opposite hand-to-toe touches

* High Knees

* Butt Kicks

Workout Prep

Warm-up (No Measure)

Run 400 m: 100 m easy—100 m mod—200 m hard workout pace

Rest

1 set

10-20-30 Double-unders unbroken

RX: Metcon (Time)

75 Double-unders

400-m Run

3 rounds

FIT: Metcon (Time)

50 Fast Feet

400-m Run

3 rounds

Cooldown

Warm-up (No Measure)

20 Hollow Rocks

40 Flutter Kicks

Wall Sit

3 sets

Then, spend around 5 min. rolling out/mashing the calves.