Wednesday 12/09/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Farmers Carry – Single-arm 10 DB Lunges
10 DB Deadlifts
20 DB Toe Taps
100-m OH Carry – Single-arm 10 DB Lunges
10 DB Swings
20 DB Toe Taps (https://youtu.be/ZlyppaOVyhQ)
200-m Run
Workout Prep
Warm-up (No Measure)
As a group, review and prep for Woman-makers with light DBs
Push-up + Row—DB Burpee Deadlift—DB Swing—Woman-maker
3 Women-makers
5 Toes-to-bars
3 rounds
Metcon (Time)
30 Burpee Box Jumps (24/20 in.)
30 DB Walking Lunges (50/35 lb.)
300-m Run
20 Burpee Box Jumps
20 DB Walking Lunges
200-m Run
10 Burpee Box Jumps
10 DB Walking Lunges
100-m Run
* DB by side for Lunges
Partially Loaded
30 Burpee Box Jumps (24/20 in.)
30 DB Walking Lunges (50/35 lb.)
300-m Run
20 Burpee Box Jumps
20 DB Walking Lunges
200-m Run
10 Burpee Box Jumps
10 DB Walking Lunges
100-m Run
* DB by side for Lunges
Cooldown
Warm-up (No Measure)
2-min. Frog Stretch Hold (https://youtu.be/719TK9Wb0iA)
10 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU) with 10-sec. Hold on each side
1 min. each side Wall Calf Stretch (https://youtu.be/7I3veKLIrnk)
