Saturday 06/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

As a group, Jog 200-400 m.

Team Zig Zag Drill with Plates

Work up to a heavy 50-m Prowler Push as:

1 x 200 m

2 x 100 m

3 x 50 m

Workout Prep

Warm-up (No Measure)

8 Air Squats

6 Front Squats with MB

1 Front Squat + 1 Wall Ball

6 Wall Balls

RX: Metcon (AMRAP – Rounds and Reps)

In teams of two:

50 Air Squats

50-m Prowler Push (mod)

5-min. AMRAP

40 Wall Balls

50-m Prowler Push

5-min. AMRAP

FIT: Metcon (AMRAP – Rounds and Reps)

In teams of two:

30 Air Squats

50-m Prowler Push (mod)

5-min. AMRAP

20 Wall Balls

50-m Prowler Push

5-min. AMRAP
Partially Loaded

40 DB Thrusters (35/20 lb.)

100-m Bear Crawl

5-min. AMRAP

Cooldown

Warm-up (No Measure)

Recovery Walk or Row to flush out the legs. They are going to feel very heavy after this one!