Monday 5/4/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Min 1: 20 air squats

Min 2: 45 sec hold bottom of air squat

Min 3: 15 air squats with arms overhead

Min 4: 45 sec supine plank

(https://youtu.be/X3iq3XySTd0)

Min 5: 8 burpees

Min 6: 45 sec handstand hold, or plank hold

Squat Better

10 Single leg stationary lateral step-ups (https://youtu.be/UqZ3mntpthE) – each side

10 Side plank leg raises – each side

3 rounds

Workout Prep

Warm-up (No Measure)

Row/run 300 m

5 Pull-up/6 Plank row

10 Thruster

Row 200 m

5 Pull-up/6 Plank row

10 Thruster
Unloaded

Row/run 300 m

10 Air squats

5 Burpees

Row 200 m

8 Plank toe-taps

5 Burpee + air squat

Metcon (Time)

800 m Run

50 DB Thrusters (40/25 lb.)

50 DB Alt. Plank Rows
FULLY LOADED

1 k Row

50 Thrusters (45/35lbs)

30 Pull-ups

UNLOADED

800 m Run

50 Burpee to Air Squat

50 Plank toe-taps

Cooldown

Warm-up (No Measure)

Cool down with a 5 min easy row/walk/jog STRAIGHT after the workout.