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