5
Dec
Saturday 12/05/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Sweaty!
100-m Run/Row
10 Bootstrap Stretches (https://youtu.be/yhAUCGZnv3s)
100-m Run/Row
10 Warrior Pose (https://youtu.be/z3OUIzprKfE) (5 per side)
100-m Run/Row
10-20 Strict Presses
100-m Run/Row
20 Jumping Squats
100-m Run/Row
5-10 reps Long Lunge Sequence (https://youtu.be/HDu-juSbO0c)
10 reps PVC Front-rack Stretch (https://youtu.be/954Ocp4w_NI) (each arm)
Workout Prep
Warm-up (No Measure)
Review the Thruster
Front Squat—Push Press (feet in Squat stance)—Thruster
7 reps
2×5 reps
2×3 reps
20 Sit-ups
15 V-ups
10 Barbell Roll-outs (https://youtu.be/fal8OtVWyOU)
3 sets
Thrusters (3-3-3-3-3)
Partially Loaded
5 DB Thrusters
EMOM 14 min.
* Use heaviest DB possible