Monday 3/2/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Walking Lunges

4 Burpees

EMOM 3 min.

10 Down Dog to Cobra

5 Reps Ninja Flow

8 Jumping Lunges

Handstand Hold for the remaining time

EMOM 3 min.

Workout Prep

Warm-up (No Measure)

As a group, with a PVC,

Shoulder Rolls

Press – Cuban Press

Push Press – Push Jerk

Split Jerk

Then, with an empty barbell,

Then, perform:

Split Jerk sets

2 x 5 reps

3 x 3 reps

Project Row – Session #1

500 m TT

Rest 2 min.

250 m TT

Weightlifting

Split Jerk (3-3-3-3)