Saturday 03/05/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

P1: Perform 3-point Shuttle Runs

P2: Perform Plate Squats

P1: Perform 3-point Shuttle Runs

P2: Perform Plate Thrusters

P1: Perform 3-point Shuttle Runs

P2: Perform Fast Feet on Plate

Shoulder Mobility/Stability

P1: 20 Arm Lifts

P2: Plank Hold

Switch

P1: 10 Lying Shoulder Rotations

P2: Supine Plank Hold

Switch

Workout Prep

Warm-up (No Measure)

10 Plate Step-ups

6 Plate Ground-to-overheads + 15-sec. Hold at the end

3 Shuttle Runs

3 Burpee Plate Jumps

RX: Metcon (AMRAP – Reps)

4 min. 5 Plate Ground-to-overheads (25/15 lb.) + 15-sec. Hold overhead

3 min. Shuttle Runs (20 m)

2 min. Burpee Plate Jumps

1 min. Plank Hold

2 min. Burpee Plate Jumps

3 min. Shuttle Runs (20 m)

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead

FIT: Metcon (AMRAP – Reps)

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead

3 min. Shuttle Runs (20 m)

2 min. Burpee Step-ups

1 min. Plank Hold

2 min. Burpee Step-ups

3 min. Shuttle Runs (20 m)

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead

Cooldown

Warm-up (No Measure)

Banded Shoulder Stretch each side