Wednesday 09/02/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

15-10-5

Walking Lunges

Toy Soldiers (https://youtu.be/rL5X-g9CQb0)

Inchworms + Push-up (https://youtu.be/-E8dSKzHAAs)

Workout Prep

Warm-up (No Measure)

Have athletes perform this quick triplet to get their heart rate up and ready to go:

25 Air Squats

15 Dips

10 Alt. Pistols

30-sec. Squat Hold

15-sec. Dip Hold

5-sec. Pistol Hold (each side)

Metcon (Time)

50 Air Squats

45-sec. Bottom Squat Hold

35 Ring Dips

30-sec. Top of Ring Dip Hold

25 Alt. Pistols

20-sec. Bottom of Pistol Hold (each side) * Project Double-unders
Partially Loaded

50 Air Squats

45-sec. Bottom Squat Hold

35 Object Dips

30-sec. Top of Object Dip Hold

25 Alt. Pistols

20-sec. Bottom of Pistol Hold (each side)