Monday 3/9/20


Monday 3/9/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Dynamic Mobility

Bear Crawl ) forward + backward

Band Shuffle (down and back)

Lunges + Samson Stretch

1-2 rounds

Hip Stability/Mobility

10 Split-leg BB Good Mornings (5 each side)

10 Supine Bridges With Reach

250-m Row – increase effort each round

3 rounds

Workout Prep

Warm-up (No Measure)

As many reps as needed:

High Pull

Hang Power Snatch

Power Snatch

Then,(weight with):

8 Alt. DB Power Snatches

2 sets, with the second set performed at their workout weight.

Metcon (Time)

500-m Row

20 Alt. DB Power Snatches (50/35 lb.)

Rest 2 min.

4 rounds


Warm-up (No Measure)

10 Alt. Plane Crash Victim

10 Alt. Supine Pigeon Stretch