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

* Use heaviest DB possible