Friday 3/6/20


Friday 3/6/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

5 MB Front Squats

5 MB Sit-ups to wall toss (or just MB Sit-ups)

5 MB Thrusters

5 Wall Balls

(10 min.) Chinese Plank work

Workout Prep

Warm-up (No Measure)

30/20-Cal. Bike

20 OH Squats + 10 Sots Press with empty barbell

20 GHD Hip Extensions


30-sec. GHD Superman Hold (or use modification)

2 x 5 reps OH Squat (second set performed at workout weight)

Metcon (AMRAP – Reps)

Minute 1: 15/12-Cal. Bike

Minute 2: 10 OH Squats (115/75 lb.)

Minute 3: 45-sec. GHD Superman Hold

4 rounds


Warm-up (No Measure)

1-2 min. each side Over-the-box Side Stretch.