Wednesday 12/09/2020

9
Dec

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)