16
Sep
Friday 09/18/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
500-m Row
200-m Farmers Carry (light pair of DBs)
10 DB Cuban Presses (https://youtu.be/a_HaDGJOly0)
10 DB Deadlifts
10 DB (1) Good Morning to Squat (https://youtu.be/39tFBLwX1PY)
10 DB Arnold Presses (https://youtu.be/l9WnL5tpMfM)
100-m SA Front-rack Carry
250-m Row (faster pace than the 500-m effort)
Cooldown
Warm-up (No Measure)
Take a walk or perform 3-min. Row to transition to complete rest.
Then, spend 1-2 min. lying with legs up the wall.
RX: Metcon (Time)
Friendly Fran
21 thrusters 115-85
21 chest 2 bars
3 rounds