Friday 02/18/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play Duck, Duck, Goose!

Workout Prep

Warm-up (No Measure)

10 Hang Power Cleans with an empty Barbell

Then, go over the Shuttle Run course and have them complete 10 Shuttle Runs.

End with 10 more Hang Power Cleans at their workout weight.

RX: Metcon (Time)

10 x 20-m Shuttle Runs

30 Hang Power Cleans (95/65 lb.)

20 x 20-m Shuttle Runs

20 Hang Power Cleans

30 x 20-m Shuttle Runs

10 Hang Power Cleans

FIT: Metcon (Time)

10 x 20-m Shuttle Runs

30 Hang Power Cleans

20 x 20-m Shuttle Runs

20 Hang Power Cleans

30 x 20-m Shuttle Runs

10 Hang Power Cleans

Cooldown

Warm-up (No Measure)

Spend 2 min. each side on Over-the-box Stretch and then 2 min. on each side rolling out Adductors.