Saturday 03/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1: Perform 3-point Shuttle Runs

P2: Perform Plate Squats

Switch

P1: Perform 3-point Shuttle Runs

P2: Perform Plate Thrusters

Switch

P1: Perform 3-point Shuttle Runs

P2: Perform Fast Feet on Plate

Switch

P1: 20 Arm Lifts

P2: Handstand Hold

Switch

P1: 10 Lying Shoulder Rotations, each side

P2: Perform Handstand Shrugs

Switch

Workout Prep

Warm-up (No Measure)

10 Step-ups

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

10 Box Jumps

RX: Metcon (AMRAP – Reps)

4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold overhead

3 min. Shuttle Runs (20 m)

2 min. Box Jumps (24/20 in.)

1 min. Handstand Hold

2 min. Box Jumps

3 min. Shuttle Runs (20 m)

4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 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. Step-ups

1 min. Elevated Pike Hold

2 min. Step-ups

3 min. Shuttle Runs (20 m)

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

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

3 min. Shuttle Runs (20 m)

2 min. Step-ups onto Object

1 min. Handstand Hold

2 min. Step-ups onto Object

3 min. Shuttle Runs (20 m)

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

Cooldown

Warm-up (No Measure)

Banded Shoulder Stretch each side