Saturday 03192022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

400-m Run together

400-m Prowler Push – Farmers Carry – Plate Carry

400-m Run together

1.5 km Row

The Burgener DB Warm-up with a light DB

Workout Prep

Warm-up (No Measure)

Review the Thruster with an empty Barbell

1 x 10 reps – add load

2 x 8 reps – add more load

RX: Metcon (Weight)

In teams of 3:

Station 1 (5 min.)

Find your 15-rep Max

Thruster

Station 2 (5 min.)

Accumulate meters with

a moderate Prowler Push

Station 3 (5 min.)

Accumulate meters on the

Rower

* Each team member rotates through every 5 min.

FIT: Metcon (Weight)

In teams of 3:

Station 1 (5 min.)

Find your 15-rep Max

Thruster

Station 2 (5 min.)

Accumulate meters with

a moderate Prowler Push

Station 3 (5 min.)

Accumulate meters on the

Rower

* Each team member rotates through every 5 min.

Cooldown

Warm-up (No Measure)

Open up hips and shoulders by leaning up and over a GHD or Roller/Med Ball.