31
Aug
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)