Wednesday 09/29/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope Warm-up

Freestyle Singles

Scissor Jumps

Single Leg Alternating

Slalom Jumps

Doubles or Double practice

Run Prep

200-m Run

Fence Over-unders

Samson Stretch

Knee-to-chests

Toy Soldiers

Wall Calf Stretch

High Knees

Butt Kickers

Side Shuffle repeats

3 rounds

Stride-outs:

400 m @ 55-65%

Rest 90 sec.

300 m @ 60-70%

Rest 60 sec.

200 m @ 70-80%

Workout Prep

Warm-up (No Measure)

Water Break and Mental Prep

Metcon (Time)

400-m Run

Rest 2 min.

3 rounds

200-m Run

Rest 1 min.

3 rounds

Cooldown

Warm-up (No Measure)

Sit & Reach Stretch

Static hip-flexor stretching

Pigeon Stretch