Monday 11/30/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Plate Warm-up (15/10-lb. Plate)

15-sec. on/15-sec. off of:

Plate Good Mornings

Fast Feet (https://youtu.be/Oue3YnffehE)

Lateral Fast Feet (on/off) – R side

Lateral Fast Feet – L side

360-degree Fast Feet (circle around plate) – R direction

360-degree Fast Feet – L direction

Plate Push-ups – Hands on Plate anywhere

Burpee Plate Jumps

Plate Ground-to-shoulders

1-2 rounds (time permitting)

Workout Prep

Warm-up (No Measure)

Briefly review the Deadlift as a group. Then, perform:

5 Deadlifts

5 Deadlifts

10 Step-ups – use workout height

5 Deadlifts

10 Box Jumps (step up, step down; lower to start with, if needed)

5 Deadlifts

5 Push-ups

5 Box Jumps

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Partially Loaded

10 DB Deadlifts

13 Push-ups

9 Object Jumps/Double DB Jump-overs

AMRAP 30 min.