24
Mar
Wednesday 3/25/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Quick Tabata:
20-sec. Crazy Finnish Exercise and 10-sec. (rest) Dead Bug
8 rounds
3 x 250 m Row
– As fast as possible.
Workout Prep
Warm-up (No Measure)
Deadlift as needed with an empty Barbell.
5 sets
5 reps + 20-sec. Hold.
Metcon (Time)
12 Deadlifts (225/155 lb.)
30-sec. Barbell Hold at top of Deadlift
250-m Row
4 rounds
Cooldown
Warm-up (No Measure)
Accumulate 2-3 min. in a Quad Pose to Hip Lift , or a Back Bridge
* This can also be done lying supine over a GHD using the footholds as a hold for your hands.