Saturday 08/15/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Dog and Bone Game
1 min. Hanging Thoracic Partner Stretch (https://youtu.be/AszNbssLC9Q)(each)
1 min. Partner Back Bridge (https://youtu.be/08El9A8rRLw) (each)
Get-ups
3-5 rounds
1 min. Plate Shoulder Presses + Shrug
1 min. Up Down Back Bridges (https://youtu.be/72o682sPDDU).
Workout Prep
Warm-up (No Measure)
Start with a load two lighter than the workout load.
200 m + 30 sec. Iron Cross Nerve Flossing (https://youtu.be/aNvtX-RdmG4)
3 sets
As P1 performs their first 200-m effort, P2 performs a 400-m Run.
Switch
As P1 performs their second 200-m effort, P2 performs a 500-m Row.
Switch
2-4-6-8
MB Cleans
Wall Balls
Metcon (Time)
200-m Farmer’s Carry (65/45 lb.)
30 Wall Balls (20/14 lb.)
600-m Run
30 MB Squat Cleans
500-m Row
30 MB Sit-ups
200-m Farmer’s Carry
Partially Loaded
200-m Db Farmer’s Carry (50/35 lb.)
30 Db Thruster (single Db)
600-m Run
30 Db Squat Cleans (single Db)
400-m Run
30 Sit-ups
200-m Farmer’s Carry